Comparing Nutrients in 100 grams Almonds VS Commercial Whole-wheat Bread

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Commercial Whole-wheat Bread	20%	12%	68%

Macro Nutrients

	Almonds	Commercial Whole-wheat Bread	Recommended Dietary Allowance
Energy	20% 579kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	51.5% 50g	3.6% 3.5g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	2.26% 0.72g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	8.7% 0.14g	1.6g per day for Men 19-50 years
Omega 6	72.5% 12.3g	8.5% 1.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.6% 21.6g	33% 42.7g	130g per day for Men 19-50 years
Sugars	6% 4.35g	6% 4.34g	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	0.15% 0.11g	3.05% 2.2g	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	% 0.17g	% 1.07g	g per day for Men 19-50 years
Sucrose	% 3.95g	% 0.03g	g per day for Men 19-50 years
Fiber	33% 12.5g	15.8% 6g	38g per day for Men 19-50 years
Protein	37.8% 21g	22.2% 12.5g	56g per day for Men 19-50 years

Vitamins

	Almonds	Commercial Whole-wheat Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.21mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.5% 1.14mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.6% 3.6mg	27.7% 4.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.4% 0.47mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	16.5% 0.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	190% 57μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11% 44μg	10.5% 42μg	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% 0mg	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	171% 25.6mg	17.7% 2.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.5% 7.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Commercial Whole-wheat Bread	Recommended Dietary Allowance
Calcium	27% 269mg	16% 161mg	1000mg per day for Men 19-50 years
Copper	115% 1.03mg	25.2% 0.23mg	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	46.4% 3.7mg	31% 2.47mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	18% 75mg	420mg per day for Men 19-50 years
Manganese	95% 2.18mg	95% 2.17mg	2.3mg per day for Men 19-50 years
Molybdenum	101% 45.3μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	68.7% 481mg	30.3% 212mg	700mg per day for Men 19-50 years
Potassium	21.6% 733mg	7.47% 254mg	3400mg per day for Men 19-50 years
Selenium	7.45% 4.1μg	46.7% 25.7μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	30.3% 455mg	1500mg per day for Men 19-50 years
Zinc	28.4% 3.12mg	16% 1.77mg	11mg per day for Men 19-50 years
Water	0.12% 4.4g	1.05% 39g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Almonds vs Commercial Whole-wheat Bread:

• Almonds have 6.8 times more Vitamin B2 and 9.6 times more Vitamin E than Commercially Prepared Whole-wheat Bread.
• While Commercially Prepared Whole-wheat Bread contains 1.9 times more Vitamin B1, 1.4 times more Vitamin B5, 1.6 times more Vitamin B6 and more Vitamin K than Almonds.
• Both Almonds and Commercially Prepared Whole-wheat Bread have similar amounts of Vitamin B3 and Vitamin B9 per 100 g.
• Both Almonds as well as Commercially Prepared Whole-wheat Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams for Almonds vs Commercial Whole-wheat Bread:

• Almonds have 1.7 times more Calcium, 4.5 times more Copper, 1.5 times more Iron, 3.6 times more Magnesium, 2.3 times more Phosphorus, 2.9 times more Potassium and 1.8 times more Zinc than Commercially Prepared Whole-wheat Bread.
• While Commercially Prepared Whole-wheat Bread contains 6.3 times more Selenium, 455 times more Sodium and 8.8 times more Water than Almonds.
• Both Almonds and Commercially Prepared Whole-wheat Bread have similar amounts of Manganese per 100 g.

Comparison of macro-nutrients per 100 grams:

• Almonds have 2.3 times more Energy, 14.3 times more Fat, 5.3 times more Saturated Fat, 8.5 times more Omega 6, 2.1 times more Fiber and 1.7 times more Protein than Commercially Prepared Whole-wheat Bread.
• While Commercially Prepared Whole-wheat Bread contains 46.3 times more Omega 3, 2 times more Carbohydrate and 20.1 times more Fructose than Almonds.
• Both Almonds and Commercially Prepared Whole-wheat Bread have similar amounts of Sugars per 100 g.
• Both Almonds as well as Commercially Prepared Whole-wheat Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.