Comparing Nutrients in 14 ounces Almonds VS Toasted Oatmeal Bread

Macros Ratio

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

Macro Nutrients

	Almonds	Toasted Oatmeal Bread	Recommended Dietary Allowance
Energy	79.2% 2298kcal	40% 1159kcal	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	9.48% 3.03g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	26.8% 0.43g	1.6g per day for Men 19-50 years
Omega 6	288% 49g	40.7% 6.9g	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	161% 209g	130g per day for Men 19-50 years
Sugars	24% 17.3g	48.4% 35g	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	45% 17g	38g per day for Men 19-50 years
Protein	150% 84g	65.2% 36.5g	56g per day for Men 19-50 years

Vitamins

	Almonds	Toasted Oatmeal Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	115% 1.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	71.7% 0.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	76% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	19% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	20.5% 0.27mg	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	52.6% 210μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.3% 0.079μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.32% 1.2mg	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	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5.62% 6.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Toasted Oatmeal Bread	Recommended Dietary Allowance
Calcium	107% 1068mg	28.6% 286mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	100% 0.9mg	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	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	38.7% 163mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	176% 4.06mg	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	77.7% 544mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	18% 611mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	193% 106μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	129% 1929mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	3.35% 124g	3700g per day for Men 19-50 years

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

• Almonds have 4.8 times more Vitamin B2, 2 times more Vitamin B5, 2 times more Vitamin B6 and 48.4 times more Vitamin E than Toasted Oatmeal Bread.
• While Toasted Oatmeal Bread contains 1.7 times more Vitamin B1 and more Vitamin K than Almonds.
• Both Almonds and Toasted Oatmeal Bread have similar amounts of Vitamin B3 and Vitamin B9 per 14 oz.
• Both Almonds as well as Toasted Oatmeal 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 Oatmeal Bread:

• Almonds have 3.7 times more Calcium, 4.5 times more Copper, 1.3 times more Iron, 6.6 times more Magnesium, 2.1 times more Manganese, 3.5 times more Phosphorus, 4.8 times more Potassium and 2.8 times more Zinc than Toasted Oatmeal Bread.
• While Toasted Oatmeal Bread contains 6.5 times more Selenium and 486 times more Sodium than Almonds.

Comparison of macro-nutrients per 14 ounces:

• Almonds have 2 times more Energy, 10.4 times more Fat, 5 times more Saturated Fat, 7.1 times more Omega 6, 2.9 times more Fiber and 2.3 times more Protein than Toasted Oatmeal Bread.
• While Toasted Oatmeal Bread contains 36 times more Omega 3, 2.4 times more Carbohydrate and 2 times more Sugars than Almonds.
• Both Almonds as well as Toasted Oatmeal Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.