Comparing Nutrients in 7 ounces Dried Breadnuts VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Dried Breadnuts	9%	4%	87%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Dried Breadnuts	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	25% 728kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	3.44% 3.33g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	26% 8.35g	32g per day for Men 19-50 years
Omega 3	25.7% 0.41g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	8.05% 1.37g	158% 27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	121% 158g	27% 35g	130g per day for Men 19-50 years
Sugars	NA	12.5% 9.03g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0% 0g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 0.079g	g per day for Men 19-50 years
Sucrose	NA	% 8.7g	g per day for Men 19-50 years
Fiber	78% 29.6g	55% 21g	38g per day for Men 19-50 years
Protein	30.5% 17g	75.2% 42g	56g per day for Men 19-50 years

Vitamins

	Dried Breadnuts	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.17mg	45.5% 7.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	74.6% 3.73mg	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	56% 224μg	13.4% 53.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	103% 92mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	344% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Breadnuts	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	18.7% 187mg	57.7% 577mg	1000mg per day for Men 19-50 years
Copper	541% 4.87mg	211% 1.9mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	114% 9.13mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	54.3% 228mg	129% 544mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	212% 4.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	50.5% 353mg	132% 925mg	700mg per day for Men 19-50 years
Potassium	117% 3991mg	40.8% 1387mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	7% 105mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	34.5% 3.8mg	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	0.35% 13g	0.15% 5.56g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Breadnuts VS Oil Roasted Almonds per 7 oz

Compare the macro and micronutrient content in 7 oz of Dried Breadnuts versus 7 oz of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Dried Breadnuts vs Oil Roasted Almonds:

• 7 ounces of Dried Breadnuts have 8.2 times more Vitamin B5, 5.8 times more Vitamin B6, 4.2 times more Vitamin B9 and more Vitamin C than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 3.1 times more Vitamin B1, 5.6 times more Vitamin B2 and 1.7 times more Vitamin B3 than Dried Breadnut Tree Seeds.
• 7 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin C
• Both Dried Breadnut Tree Seeds as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Dried Breadnuts vs Oil Roasted Almonds:

• 7 ounces of Dried Breadnuts have 2.6 times more Copper, 1.3 times more Iron, 2.9 times more Potassium and 53 times more Sodium than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 3.1 times more Calcium, 2.4 times more Magnesium, 8.1 times more Manganese, 2.6 times more Phosphorus, 2.2 times more Selenium and 1.6 times more Zinc than Dried Breadnut Tree Seeds.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Breadnuts have more Omega 3, 4.5 times more Carbohydrate and 1.4 times more Fiber than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 1.7 times more Energy, 32.8 times more Fat, 9.3 times more Saturated Fat, 19.6 times more Omega 6 and 2.5 times more Protein than Dried Breadnut Tree Seeds.
• 7 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3