Lets compare vitamin content per 14 ounces of Almonds vs Multi-grain Bread:
Almonds have 8.7 times more Vitamin B2, 1.4 times more Vitamin B5 and 69.3 times more Vitamin E than Multi-grain Bread.
While Multi-grain Bread contains 1.4 times more Vitamin B1, 1.9 times more Vitamin B6, 1.7 times more Vitamin B9 and more Vitamin K than Almonds.
Both Almonds and Multi-grain Bread have similar amounts of Vitamin B3 per 14 oz.
Both Almonds as well as Multi-grain Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.
Comparing minerals per 14 ounces for Almonds vs Multi-grain Bread:
Almonds have 2.6 times more Calcium, 3.7 times more Copper, 1.5 times more Iron, 3.5 times more Magnesium, 2.1 times more Phosphorus, 3.2 times more Potassium and 1.8 times more Zinc than Multi-grain Bread.
While Multi-grain Bread contains 8 times more Selenium and 381 times more Sodium than Almonds.
Both Almonds and Multi-grain Bread have similar amounts of Manganese per 14 oz.
Comparison of macro-nutrients per 14 ounces:
Almonds have 2.2 times more Energy, 11.8 times more Fat, 4.4 times more Saturated Fat, 7.4 times more Omega 6, 1.7 times more Fiber and 1.6 times more Protein than Multi-grain Bread.
While Multi-grain Bread contains 68.3 times more Omega 3, 2 times more Carbohydrate, 1.5 times more Sugars and 22.3 times more Fructose than Almonds.
Both Almonds as well as Multi-grain Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.