Comparing Nutrients in 100 grams Rudi's, Gluten-Free Bakery, Original Sandwich Bread VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Rudi's, Gluten-Free Bakery, Original Sandwich Bread	4%	30%	66%
Almonds	14%	72%	14%

Macro Nutrients

	Rudi's, Gluten-Free Bakery, Original Sandwich Bread	Almonds	Recommended Dietary Allowance
Energy	11% 320kcal	20% 579kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.7g	51.5% 50g	97g per day for Men 19-50 years
Saturated Fat	1.06% 0.34g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	36.4% 0.58g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	9.55% 1.62g	72.5% 12.3g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.6% 53g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	11.5% 8.36g	6% 4.35g	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	6.76% 4.9g	0.15% 0.11g	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	% 3.46g	% 0.17g	g per day for Men 19-50 years
Sucrose	% 0g	% 3.95g	g per day for Men 19-50 years
Fiber	9.2% 3.5g	33% 12.5g	38g per day for Men 19-50 years
Protein	5.6% 3.13g	37.8% 21g	56g per day for Men 19-50 years

Vitamins

	Rudi's, Gluten-Free Bakery, Original Sandwich Bread	Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	87.5% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	22.6% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.4% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	190% 57μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	11% 44μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	171% 25.6mg	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

	Rudi's, Gluten-Free Bakery, Original Sandwich Bread	Almonds	Recommended Dietary Allowance
Calcium	2.4% 24mg	27% 269mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	115% 1.03mg	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	9.5% 0.76mg	46.4% 3.7mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	7.57% 0.17mg	95% 2.18mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	101% 45.3μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	5.3% 37mg	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	2.7% 92mg	21.6% 733mg	3400mg per day for Men 19-50 years
Selenium	NA	7.45% 4.1μg	55μg per day for Men 19-50 years
Sodium	35% 528mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	2.36% 0.26mg	28.4% 3.12mg	11mg per day for Men 19-50 years
Water	0.86% 31.7g	0.12% 4.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Rudi's, Gluten-Free Bakery, Original Sandwich Bread vs Almonds:

Both Rudi's, Gluten-Free Bakery, Original Sandwich Bread and Almonds have similar amounts of vitamins per 100 g

Comparing minerals per 100 grams for Rudi's, Gluten-Free Bakery, Original Sandwich Bread vs Almonds:

• Rudi's, Gluten-Free Bakery, Original Sandwich Bread has 528 times more Sodium than Almonds.
• While Almonds contain 11.2 times more Calcium, 26.4 times more Copper, 4.9 times more Iron, 24.5 times more Magnesium, 12.5 times more Manganese, 13 times more Phosphorus, 8 times more Potassium and 12 times more Zinc than Rudi's, Gluten-Free Bakery, Original Sandwich Bread.

Comparison of macro-nutrients per 100 grams:

• Rudi's, Gluten-Free Bakery, Original Sandwich Bread has 194.3 times more Omega 3, 2.5 times more Carbohydrate, 1.9 times more Sugars and 44.5 times more Fructose than Almonds.
• While Almonds contain 1.8 times more Energy, 4.7 times more Fat, 11.2 times more Saturated Fat, 7.6 times more Omega 6, 3.6 times more Fiber and 6.8 times more Protein than Rudi's, Gluten-Free Bakery, Original Sandwich Bread.
• Both Rudi's, Gluten-Free Bakery, Original Sandwich Bread as well as Almonds have insufficient amounts of Glucose and Sucrose in 100 g.