Comparing Nutrients in 100 calories Almonds VS Toasted Oat Bran Reduced-calorie Bread

Weight per 100 calories

• Almonds: 17.3g
• Toasted Oat Bran Reduced-calorie Bread: 41.8g

Almonds have 2.4 times more energy per 100g than Toasted Oat Bran Reduced-calorie Bread. It has very high energy density when compared to other foods. Toasted Oat Bran Reduced-calorie Bread having above average energy density.

Which food has more nutrients per 100 calories - Almonds or Toasted Oat Bran Reduced-calorie Bread?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Toasted Oat Bran Reduced-calorie Bread	14%	13%	73%

Macro Nutrients

	Almonds	Toasted Oat Bran Reduced-calorie Bread	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	8.9% 8.62g	1.64% 1.6g	97g per day for Men 19-50 years
Saturated Fat	2.05% 0.66g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	0.032% 0.001g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	12.5% 2.13g	4.6% 0.78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.86% 3.72g	16% 20.6g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	2.42% 1.76g	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	0.026% 0.019g	NA	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	% 0.029g	NA	g per day for Men 19-50 years
Sucrose	% 0.68g	NA	g per day for Men 19-50 years
Fiber	5.7% 2.16g	15.7% 6g	38g per day for Men 19-50 years
Protein	6.52% 3.65g	7.1% 3.97g	56g per day for Men 19-50 years

Vitamins

	Almonds	Toasted Oat Bran Reduced-calorie Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.95% 0.035mg	11.8% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	7% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.62mg	10.5% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.63% 0.081mg	1.4% 0.069mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.82% 0.024mg	2.8% 0.036mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	33% 9.84μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.9% 7.6μg	8.58% 34.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	29.5% 4.43mg	0.92% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.7% 0.84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Toasted Oat Bran Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	4.65% 46.5mg	2.85% 28.5mg	1000mg per day for Men 19-50 years
Copper	19.8% 0.18mg	6.83% 0.062mg	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	8% 0.64mg	19.6% 1.57mg	8mg per day for Men 19-50 years
Magnesium	11% 46.6mg	5.48% 23mg	420mg per day for Men 19-50 years
Manganese	16.4% 0.38mg	18.3% 0.42mg	2.3mg per day for Men 19-50 years
Molybdenum	17.4% 7.82μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	12% 83mg	8.6% 60.3mg	700mg per day for Men 19-50 years
Potassium	3.72% 127mg	1.5% 51mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	18.6% 10.3μg	55μg per day for Men 19-50 years
Sodium	0.012% 0.17mg	15.3% 229mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	4.53% 0.5mg	11mg per day for Men 19-50 years
Water	0.021% 0.76g	0.4% 15g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Almonds vs Toasted Oat Bran Reduced-calorie Bread:

• Almonds have 2.2 times more Vitamin B2 and 32.1 times more Vitamin E than Toasted Oat Bran Reduced-calorie Bread.
• While Toasted Oat Bran Reduced-calorie Bread contains 4 times more Vitamin B1, 2.7 times more Vitamin B3, 1.5 times more Vitamin B6 and 4.5 times more Vitamin B9 than Almonds.
• Both Almonds and Toasted Oat Bran Reduced-calorie Bread have similar amounts of Vitamin B5 per 100 kcal.
• Both Almonds as well as Toasted Oat Bran Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Almonds vs Toasted Oat Bran Reduced-calorie Bread:

• Almonds have 1.6 times more Calcium, 2.9 times more Copper, 2 times more Magnesium, 1.4 times more Phosphorus and 2.5 times more Potassium than Toasted Oat Bran Reduced-calorie Bread.
• While Toasted Oat Bran Reduced-calorie Bread contains 2.4 times more Iron, 14.5 times more Selenium and 1325.2 times more Sodium than Almonds.
• Both Almonds and Toasted Oat Bran Reduced-calorie Bread have similar amounts of Manganese and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Almonds have 5.4 times more Fat, 3 times more Saturated Fat and 2.7 times more Omega 6 than Toasted Oat Bran Reduced-calorie Bread.
• While Toasted Oat Bran Reduced-calorie Bread contains 98.5 times more Omega 3, 5.5 times more Carbohydrate, 2.3 times more Sugars and 2.8 times more Fiber than Almonds.
• Both Almonds and Toasted Oat Bran Reduced-calorie Bread have similar amounts of Energy and Protein per 100 kcal.
• Both Almonds as well as Toasted Oat Bran Reduced-calorie Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.