Comparing Nutrients in 14 ounces Almonds VS Toasted Oat Bran Bread

Macros Ratio

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

Macro Nutrients

	Almonds	Toasted Oat Bran Bread	Recommended Dietary Allowance
Energy	79.2% 2298kcal	35.4% 1028kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	19.6% 19g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	9.5% 3.04g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	28.3% 0.45g	1.6g per day for Men 19-50 years
Omega 6	288% 49g	41% 6.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.8% 85.5g	133% 173g	130g per day for Men 19-50 years
Sugars	24% 17.3g	46.3% 33.6g	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	0.6% 0.44g	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	% 0.67g	NA	g per day for Men 19-50 years
Sucrose	% 15.7g	NA	g per day for Men 19-50 years
Fiber	131% 49.6g	51% 19.4g	38g per day for Men 19-50 years
Protein	150% 84g	80.8% 45.2g	56g per day for Men 19-50 years

Vitamins

	Almonds	Toasted Oat Bran Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	147% 1.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	105% 1.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	9.05% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	754% 226μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43.7% 175μg	68.5% 274μg	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	678% 102mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.3% 5.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Toasted Oat Bran Bread	Recommended Dietary Allowance
Calcium	107% 1068mg	28% 282mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	56.4% 0.51mg	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	184% 14.7mg	170% 13.6mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	32% 135mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	131% 3mg	2.3mg per day for Men 19-50 years
Molybdenum	400% 180μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	273% 1909mg	65.8% 460mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	14.4% 488mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	238% 131μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	102% 1536mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	38% 4.17mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	4.13% 153g	3700g per day for Men 19-50 years

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

• Almonds have 3.3 times more Vitamin B2, 4.1 times more Vitamin B5, 3.4 times more Vitamin B6 and 53.4 times more Vitamin E than Toasted Oat Bran Bread.
• While Toasted Oat Bran Bread contains 2.2 times more Vitamin B1, 1.3 times more Vitamin B3, 1.6 times more Vitamin B9 and more Vitamin K than Almonds.
• Both Almonds as well as Toasted Oat Bran Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

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

• Almonds have 3.8 times more Calcium, 8.1 times more Copper, 7.9 times more Magnesium, 2.9 times more Manganese, 4.1 times more Phosphorus, 6 times more Potassium and 3 times more Zinc than Toasted Oat Bran Bread.
• While Toasted Oat Bran Bread contains 8 times more Selenium, 387 times more Sodium and 8.7 times more Water than Almonds.
• Both Almonds and Toasted Oat Bran Bread have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Almonds have 2.2 times more Energy, 10.4 times more Fat, 5 times more Saturated Fat, 7.1 times more Omega 6, 2.6 times more Fiber and 1.9 times more Protein than Toasted Oat Bran Bread.
• While Toasted Oat Bran Bread contains 38 times more Omega 3, 2 times more Carbohydrate and 1.9 times more Sugars than Almonds.
• Both Almonds as well as Toasted Oat Bran Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.