Comparing Nutrients in 100 grams Multi-grain Bread VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Multi-grain Bread	20%	14%	66%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Multi-grain Bread	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	9.14% 265kcal	21% 607kcal	2900kcal per day for Men 19-50 years
Fat	4.36% 4.23g	57% 55g	97g per day for Men 19-50 years
Saturated Fat	2.73% 0.87g	13% 4.2g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	9.8% 1.67g	79.5% 13.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.3% 43.3g	13.6% 17.7g	130g per day for Men 19-50 years
Sugars	8.8% 6.4g	6.28% 4.55g	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	3.38% 2.45g	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	% 1.7g	% 0.04g	g per day for Men 19-50 years
Sucrose	% 0g	% 4.38g	g per day for Men 19-50 years
Fiber	19.5% 7.4g	27.6% 10.5g	38g per day for Men 19-50 years
Protein	24% 13.4g	38% 21.2g	56g per day for Men 19-50 years

Vitamins

	Multi-grain Bread	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.3% 0.28mg	7.67% 0.092mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.3% 4.04mg	23% 3.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.72% 0.34mg	4.6% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.2% 0.26mg	9.08% 0.12mg	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	18.8% 75μg	6.75% 27μg	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	0.11% 0.1mg	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	2.47% 0.37mg	173% 26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.17% 1.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Multi-grain Bread	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	10.3% 103mg	29% 291mg	1000mg per day for Men 19-50 years
Copper	31.3% 0.28mg	106% 0.96mg	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	31.3% 2.5mg	46% 3.68mg	8mg per day for Men 19-50 years
Magnesium	18.6% 78mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	88% 2.03mg	107% 2.46mg	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	32.6% 228mg	66.6% 466mg	700mg per day for Men 19-50 years
Potassium	6.76% 230mg	20.6% 699mg	3400mg per day for Men 19-50 years
Selenium	60% 33μg	7.45% 4.1μg	55μg per day for Men 19-50 years
Sodium	25.4% 381mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	28% 3.07mg	11mg per day for Men 19-50 years
Water	1% 37g	0.076% 2.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Multi-grain Bread vs Oil Roasted Almonds:

• Multi-grain Bread has 3 times more Vitamin B1, 1.5 times more Vitamin B5, 2.2 times more Vitamin B6, 2.8 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 6 times more Vitamin B2 and 70.2 times more Vitamin E than Multi-grain Bread.
• Both Multi-grain Bread and Oil Roasted Almonds have similar amounts of Vitamin B3 per 100 g.
• Both Multi-grain Bread as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams for Multi-grain Bread vs Oil Roasted Almonds:

• Multi-grain Bread has 8 times more Selenium and 381 times more Sodium than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 2.8 times more Calcium, 3.4 times more Copper, 1.5 times more Iron, 3.5 times more Magnesium, 2 times more Phosphorus, 3 times more Potassium and 1.8 times more Zinc than Multi-grain Bread.
• Both Multi-grain Bread and Oil Roasted Almonds have similar amounts of Manganese per 100 g.

Comparison of macro-nutrients per 100 grams:

• Multi-grain Bread has more Omega 3, 2.5 times more Carbohydrate, 1.4 times more Sugars and more Fructose than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 2.3 times more Energy, 13 times more Fat, 4.8 times more Saturated Fat, 8.1 times more Omega 6, 1.4 times more Fiber and 1.6 times more Protein than Multi-grain Bread.
• Both Multi-grain Bread as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.