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

Macros Ratio

	Protein	Fat	Carbs
Oatmeal Reduced-calorie Bread	13%	13%	74%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Oatmeal Reduced-calorie Bread	Roasted Almonds	Recommended Dietary Allowance
Energy	28.7% 833kcal	82% 2373kcal	2900kcal per day for Men 19-50 years
Fat	14.3% 14g	215% 209g	97g per day for Men 19-50 years
Saturated Fat	7.43% 2.38g	50.8% 16.2g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	30% 5.1g	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	132% 172g	64% 83.4g	130g per day for Men 19-50 years
Sugars	NA	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	NA	114% 43.3g	38g per day for Men 19-50 years
Protein	54% 30g	149% 83g	56g per day for Men 19-50 years

Vitamins

	Oatmeal 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	115% 1.4mg	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.5% 1.1mg	365% 4.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.2% 1.7mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.7% 0.18mg	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	54.6% 218μg	54.6% 218μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	16.5% 0.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.88% 0.79mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	632% 95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oatmeal Reduced-calorie Bread	Roasted Almonds	Recommended Dietary Allowance
Calcium	45.6% 456mg	106% 1064mg	1000mg per day for Men 19-50 years
Copper	43.7% 0.39mg	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	114% 9.13mg	185% 15mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	264% 1107mg	420mg per day for Men 19-50 years
Manganese	93% 2.14mg	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	56.7% 397mg	267% 1869mg	700mg per day for Men 19-50 years
Potassium	14.5% 492mg	83.2% 2830mg	3400mg per day for Men 19-50 years
Selenium	166% 91μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	103% 1540mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	119% 13mg	11mg per day for Men 19-50 years
Water	4.7% 175g	0.26% 9.57g	3700g per day for Men 19-50 years

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

• Oatmeal Reduced-calorie Bread has 4.5 times more Vitamin B1, 1.3 times more Vitamin B5 and more Vitamin B12 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 4.3 times more Vitamin B2 and 3 times more Vitamin B6 than Oatmeal Reduced-calorie Bread.
• Both Oatmeal Reduced-calorie Bread and Dry Roasted Almonds have similar amounts of Vitamin B3 and Vitamin B9 per 14 oz.
• Both Oatmeal Reduced-calorie Bread as well as Dry Roasted Almonds have insufficient amounts of Vitamin A and Vitamin C in 14 oz.

Comparing minerals per 14 ounces for Oatmeal Reduced-calorie Bread vs Roasted Almonds:

• Oatmeal Reduced-calorie Bread has 11.5 times more Selenium, 129.3 times more Sodium and 18.3 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.3 times more Calcium, 11.1 times more Copper, 1.6 times more Iron, 11.6 times more Magnesium, 4.1 times more Manganese, 4.7 times more Phosphorus, 5.8 times more Potassium and 4 times more Zinc than Oatmeal Reduced-calorie Bread.

Comparison of macro-nutrients per 14 ounces:

• Oatmeal Reduced-calorie Bread has 6.3 times more Omega 3 and 2.1 times more Carbohydrate than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.8 times more Energy, 15 times more Fat, 6.8 times more Saturated Fat, 10 times more Omega 6 and 2.8 times more Protein than Oatmeal Reduced-calorie Bread.
• Both Oatmeal Reduced-calorie Bread as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.