Lets compare vitamin content per 7 ounces of Almonds vs White Wheat Bread:
Almonds have 4.5 times more Vitamin B2, 1.7 times more Vitamin B6 and 67.4 times more Vitamin E than White Wheat Bread.
While White Wheat Bread contains 2.5 times more Vitamin B1, 2.9 times more Vitamin B9 and more Vitamin K than Almonds.
Both Almonds and White Wheat Bread have similar amounts of Vitamin B3 and Vitamin B5 per 7 oz.
Both Almonds as well as White Wheat Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.
Comparing minerals per 7 ounces for Almonds vs White Wheat Bread:
Almonds have 6.9 times more Copper, 10.4 times more Magnesium, 3.4 times more Manganese, 4.7 times more Phosphorus, 5.8 times more Potassium and 3.3 times more Zinc than White Wheat Bread.
While White Wheat Bread contains 2.5 times more Calcium, 1.3 times more Iron, 3.9 times more Selenium, 478 times more Sodium and 9 times more Water than Almonds.
Comparison of macro-nutrients per 7 ounces:
Almonds have 2.4 times more Energy, 23.2 times more Fat, 6 times more Saturated Fat, 14 times more Omega 6, 1.4 times more Fiber and 2 times more Protein than White Wheat Bread.
While White Wheat Bread contains 27.7 times more Omega 3, 2 times more Carbohydrate and 24.5 times more Fructose than Almonds.
Both Almonds and White Wheat Bread have similar amounts of Sugars per 7 oz.
Both Almonds as well as White Wheat Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.