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Comparing Nutrients in 1 kilogram White Reduced-calorie BreadVS Almonds

Macros Ratio

Protein Fat Carbs

White Reduced-calorie Bread
15%
10%
75%
Almonds
14%
72%
14%
1 kg ▼

Macro Nutrients

71.4%2070kcal
Energy
200%5790kcal
2070 kcalvs5790 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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25.8%25g
Fat
515%499g
25 gvs499 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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17%5.5g
Saturated Fat
119%38g
5.5 gvs38 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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17.5%0.28g
Omega 3
1.88%0.03g
0.28 gvs0.03 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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31.2%5.3g
Omega 6
725%123g
5.3 gvs123 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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341%443g
Carbohydrate
166%216g
443 gvs216 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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65.7%47.6g
Sugars
60%43.5g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
47.6 gvs43.5 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
1.5%1.1g
≤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]
NA gvs1.1 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%1.7g
NA gvs1.7 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%39.5g
NA gvs39.5 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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255%97g
Fiber
329%125g
97 gvs125 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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155%87g
Protein
378%212g
87 gvs212 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
0 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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342%4.1mg
Vitamin B1
171%2.05mg
Thiamine
4.1 mgvs2.05 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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222%2.9mg
Vitamin B2
875%11.4mg
Riboflavin
2.9 mgvs11.4 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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228%36.4mg
Vitamin B3
226%36mg
Niacin, nicotinic acid, niacinamide
36.4 mgvs36 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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92%4.62mg
Vitamin B5
94%4.7mg
Pantothenic acid
4.62 mgvs4.7 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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32.3%0.42mg
Vitamin B6
105%1.37mg
Pyridoxine
0.42 mgvs1.37 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
1900%570μg
Biotin
NA μgvs570 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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238%950μg
Vitamin B9
110%440μg
Folates and Folic Acid
950 μgvs440 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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117%2.8μg
Vitamin B12
0%0μg
Cobalamin
2.8 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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5.56%5mg
Vitamin C
0%0mg
Ascorbic acid
5 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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12.7%1.9mg
Vitamin E
1709%256mg
Tocopherols and Tocotrienols
1.9 mgvs256 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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5%6μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
6 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

94%940mg
Calcium
269%2690mg
940 mgvs2690 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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367%3.3mg
Copper
1146%10.3mg
3.3 mgvs10.3 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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399%32mg
Iron
464%37mg
32 mgvs37 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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54.8%230mg
Magnesium
643%2700mg
230 mgvs2700 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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170%3.9mg
Manganese
947%21.8mg
3.9 mgvs21.8 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
1007%453μg
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvs453 μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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173%1210mg
Phosphorus
687%4810mg
1210 mgvs4810 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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22.4%760mg
Potassium
216%7330mg
760 mgvs7330 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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395%217μg
Selenium
74.5%41μg
217 μgvs41 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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319%4790mg
Sodium
0.67%10mg
4790 mgvs10 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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122%13.4mg
Zinc
284%31mg
13.4 mgvs31 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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11.6%429g
Water
1.2%44g
429 gvs44 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 kilogram of White Reduced-calorie Bread vs Almonds:
Comparing minerals per 1 kilogram for White Reduced-calorie Bread vs Almonds:
Comparison of macro-nutrients per 1 kilogram:



Compare more foods per 1 kg: