Comparing Nutrients in 14 ounces Oatmeal Bread VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Oatmeal Bread	13%	15%	72%
Almonds	14%	72%	14%

Macro Nutrients

	Oatmeal Bread	Almonds	Recommended Dietary Allowance
Energy	37% 1068kcal	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	8.7% 2.8g	47% 15g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	37.4% 6.36g	288% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	148% 192g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	44.6% 32.3g	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	41.8% 16g	131% 49.6g	38g per day for Men 19-50 years
Protein	59.5% 33.3g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Oatmeal Bread	Almonds	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	132% 1.6mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73.3% 0.95mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	77.8% 12.4mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	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	61.5% 246μg	43.7% 175μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.96% 0.12μg	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	12.7% 1.9mg	678% 102mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.96% 5.95μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oatmeal Bread	Almonds	Recommended Dietary Allowance
Calcium	26% 262mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	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	134% 10.7mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	162% 3.73mg	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	71.4% 500mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	16.6% 564mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	178% 98μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	118% 1774mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	37% 4.05mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	3.94% 146g	0.47% 17.5g	3700g per day for Men 19-50 years

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

• Oatmeal Bread has 1.9 times more Vitamin B1, 1.4 times more Vitamin B9, more Vitamin B12 and more Vitamin K than Almonds.
• While Almonds contain 4.7 times more Vitamin B2, 1.4 times more Vitamin B5, 2 times more Vitamin B6 and 53.4 times more Vitamin E than Oatmeal Bread.
• Both Oatmeal Bread and Almonds have similar amounts of Vitamin B3 per 14 oz.
• Both Oatmeal Bread as well as Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Oatmeal Bread vs Almonds:

• Oatmeal Bread has 6 times more Selenium and 447 times more Sodium than Almonds.
• While Almonds contain 4.1 times more Calcium, 4.9 times more Copper, 1.4 times more Iron, 7.3 times more Magnesium, 2.3 times more Manganese, 3.8 times more Phosphorus, 5.2 times more Potassium and 3.1 times more Zinc than Oatmeal Bread.

Comparison of macro-nutrients per 14 ounces:

• Oatmeal Bread has 33.3 times more Omega 3, 2.3 times more Carbohydrate and 1.9 times more Sugars than Almonds.
• While Almonds contain 2.2 times more Energy, 11.3 times more Fat, 5.4 times more Saturated Fat, 7.7 times more Omega 6, 3.1 times more Fiber and 2.5 times more Protein than Oatmeal Bread.
• Both Oatmeal Bread as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.