Comparing Nutrients in 14 ounces Oat Bran Reduced-calorie Bread VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Oat Bran Reduced-calorie Bread	14%	13%	73%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Oat Bran Reduced-calorie Bread	Roasted Almonds	Recommended Dietary Allowance
Energy	27.5% 798kcal	82% 2373kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.7g	215% 209g	97g per day for Men 19-50 years
Saturated Fat	5.5% 1.77g	50.8% 16.2g	32g per day for Men 19-50 years
Omega 3	25.3% 0.4g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	36.6% 6.2g	302% 51.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	126% 164g	64% 83.4g	130g per day for Men 19-50 years
Sugars	19.3% 14g	26.6% 19.3g	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	0.055% 0.04g	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	% 0.04g	g per day for Men 19-50 years
Sucrose	NA	% 19g	g per day for Men 19-50 years
Fiber	125% 47.6g	114% 43.3g	38g per day for Men 19-50 years
Protein	56.7% 31.8g	149% 83g	56g per day for Men 19-50 years

Vitamins

	Oat Bran Reduced-calorie Bread	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	117% 1.4mg	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62% 0.81mg	365% 4.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	93% 15mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.95mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.4% 0.41mg	41.5% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	80.4% 321μg	54.6% 218μg	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	7.4% 1.1mg	632% 95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.62% 6.75μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Bran Reduced-calorie Bread	Roasted Almonds	Recommended Dietary Allowance
Calcium	22.6% 226mg	106% 1064mg	1000mg per day for Men 19-50 years
Copper	128% 1.15mg	485% 4.36mg	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	156% 12.5mg	185% 15mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	264% 1107mg	420mg per day for Men 19-50 years
Manganese	190% 4.37mg	385% 8.86mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	79% 552mg	267% 1869mg	700mg per day for Men 19-50 years
Potassium	12% 405mg	83.2% 2830mg	3400mg per day for Men 19-50 years
Selenium	149% 81.8μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	121% 1822mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	38% 4.17mg	119% 13mg	11mg per day for Men 19-50 years
Water	4.93% 183g	0.26% 9.57g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oat Bran Reduced-calorie Bread vs Roasted Almonds:

• Oat Bran Reduced-calorie Bread has 4.6 times more Vitamin B1, 1.5 times more Vitamin B5, 1.5 times more Vitamin B9 and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 5.9 times more Vitamin B2, 1.3 times more Vitamin B6 and 85.4 times more Vitamin E than Oat Bran Reduced-calorie Bread.
• Both Oat Bran Reduced-calorie Bread and Dry Roasted Almonds have similar amounts of Vitamin B3 per 14 oz.
• Both Oat Bran Reduced-calorie Bread as well as Dry Roasted 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 Reduced-calorie Bread vs Roasted Almonds:

• Oat Bran Reduced-calorie Bread has 10.3 times more Selenium, 153 times more Sodium and 19.1 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 4.7 times more Calcium, 3.8 times more Copper, 5.1 times more Magnesium, 2 times more Manganese, 3.4 times more Phosphorus, 7 times more Potassium and 3.2 times more Zinc than Oat Bran Reduced-calorie Bread.
• Both Oat Bran Reduced-calorie Bread and Dry Roasted Almonds have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Oat Bran Reduced-calorie Bread has 10.2 times more Omega 3 and 2 times more Carbohydrate than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 3 times more Energy, 16.4 times more Fat, 9.2 times more Saturated Fat, 8.3 times more Omega 6, 1.4 times more Sugars and 2.6 times more Protein than Oat Bran Reduced-calorie Bread.
• Both Oat Bran Reduced-calorie Bread and Dry Roasted Almonds have similar amounts of Fiber per 14 oz.
• Both Oat Bran Reduced-calorie Bread as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.