Comparing Nutrients in 14 ounces Oat Bran Bread VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Oat Bran Bread	17%	16%	67%
Almonds	14%	72%	14%

Macro Nutrients

	Oat Bran Bread	Almonds	Recommended Dietary Allowance
Energy	32.3% 937kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.5g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	8.64% 2.77g	47% 15g	32g per day for Men 19-50 years
Omega 3	25.5% 0.41g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	37% 6.3g	288% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	122% 158g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	42% 30.6g	24% 17.3g	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	NA	0.6% 0.44g	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	NA	% 0.67g	g per day for Men 19-50 years
Sucrose	NA	% 15.7g	g per day for Men 19-50 years
Fiber	47% 18g	131% 49.6g	38g per day for Men 19-50 years
Protein	73.7% 41.3g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Oat Bran Bread	Almonds	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	167% 2mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	106% 1.37mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	120% 19mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.3% 0.29mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	754% 226μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	80.4% 321μg	43.7% 175μg	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	11.6% 1.75mg	678% 102mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.97% 4.76μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Bran Bread	Almonds	Recommended Dietary Allowance
Calcium	25.8% 258mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	455% 4.1mg	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	155% 12.4mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	376% 8.65mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	400% 180μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	80% 560mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	17% 583mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	216% 119μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	93% 1401mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	32% 3.53mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	4.7% 175g	0.47% 17.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oat Bran Bread vs Almonds:

• Oat Bran Bread has 2.5 times more Vitamin B1, 1.3 times more Vitamin B3, 1.2 times more Vitamin B5, 1.8 times more Vitamin B9 and more Vitamin K than Almonds.
• While Almonds contain 3.3 times more Vitamin B2, 1.9 times more Vitamin B6 and 58.3 times more Vitamin E than Oat Bran Bread.
• Both Oat Bran Bread as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Oat Bran Bread vs Almonds:

• Oat Bran Bread has 7.3 times more Selenium, 353 times more Sodium and 10 times more Water than Almonds.
• While Almonds contain 4.1 times more Calcium, 7.6 times more Copper, 7.7 times more Magnesium, 2.8 times more Manganese, 3.4 times more Phosphorus, 5 times more Potassium and 3.5 times more Zinc than Oat Bran Bread.
• Both Oat Bran Bread and Almonds have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Oat Bran Bread has 34.3 times more Omega 3, 1.8 times more Carbohydrate and 1.8 times more Sugars than Almonds.
• While Almonds contain 2.5 times more Energy, 11.3 times more Fat, 5.5 times more Saturated Fat, 7.8 times more Omega 6, 2.8 times more Fiber and 2 times more Protein than Oat Bran Bread.
• Both Oat Bran Bread as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.