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Comparing Nutrients in 5 ounces White Reduced-calorie BreadVS Almonds

Macros Ratio

Protein Fat Carbs

White Reduced-calorie Bread
15%
10%
75%
Almonds
14%
72%
14%
5 oz ▼

Macro Nutrients

10%293kcal
Energy
28.3%821kcal
293 kcalvs821 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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3.65%3.54g
Fat
73%70.8g
3.54 gvs70.8 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.43%0.78g
Saturated Fat
17%5.4g
0.78 gvs5.4 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.5%0.04g
Omega 3
0.27%0.004g
0.04 gvs0.004 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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4.43%0.75g
Omega 6
103%17.5g
0.75 gvs17.5 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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48.3%62.8g
Carbohydrate
23.5%30.5g
62.8 gvs30.5 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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9.3%6.75g
Sugars
8.5%6.17g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
6.75 gvs6.17 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
0.22%0.16g
≤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 gvs0.16 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%0.24g
NA gvs0.24 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%5.6g
NA gvs5.6 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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36%13.7g
Fiber
46.6%17.7g
13.7 gvs17.7 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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22%12.3g
Protein
53.5%30g
12.3 gvs30 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Baked Products rich in Protein Buy premium vegan protein powder

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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48.4%0.58mg
Vitamin B1
24.2%0.29mg
Thiamine
0.58 mgvs0.29 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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31.5%0.41mg
Vitamin B2
124%1.6mg
Riboflavin
0.41 mgvs1.6 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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32.3%5.16mg
Vitamin B3
32%5.13mg
Niacin, nicotinic acid, niacinamide
5.16 mgvs5.13 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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13%0.65mg
Vitamin B5
13.4%0.67mg
Pantothenic acid
0.65 mgvs0.67 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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4.58%0.06mg
Vitamin B6
15%0.19mg
Pyridoxine
0.06 mgvs0.19 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
269%80.8μg
Biotin
NA μgvs80.8 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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33.7%135μg
Vitamin B9
15.6%62.4μg
Folates and Folic Acid
135 μgvs62.4 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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16.5%0.4μg
Vitamin B12
0%0μg
Cobalamin
0.4 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0.79%0.71mg
Vitamin C
0%0mg
Ascorbic acid
0.71 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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1.8%0.27mg
Vitamin E
242%36.3mg
Tocopherols and Tocotrienols
0.27 mgvs36.3 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.71%0.85μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
0.85 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

13.3%133mg
Calcium
38%381mg
133 mgvs381 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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52%0.47mg
Copper
162%1.46mg
0.47 mgvs1.46 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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56.5%4.52mg
Iron
65.7%5.26mg
4.52 mgvs5.26 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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7.76%32.6mg
Magnesium
91%383mg
32.6 mgvs383 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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24%0.55mg
Manganese
134%3.1mg
0.55 mgvs3.1 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
143%64.2μg
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvs64.2 μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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24.5%172mg
Phosphorus
97%682mg
172 mgvs682 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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3.17%108mg
Potassium
30.6%1039mg
108 mgvs1039 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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56%30.8μg
Selenium
10.6%5.8μg
30.8 μgvs5.8 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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45.3%679mg
Sodium
0.094%1.4mg
679 mgvs1.4 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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17.3%1.9mg
Zinc
40.2%4.42mg
1.9 mgvs4.42 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.64%61g
Water
0.17%6.25g
61 gvs6.25 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 5 ounces of White Reduced-calorie Bread vs Almonds:
Comparing minerals per 5 ounces for White Reduced-calorie Bread vs Almonds:
Comparison of macro-nutrients per 5 ounces:



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