Comparing Nutrients in 14 ounces Roasted Almonds VS Toasted Oat Bran Bread

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Toasted Oat Bran Bread	17%	16%	67%

Macro Nutrients

	Roasted Almonds	Toasted Oat Bran Bread	Recommended Dietary Allowance
Energy	82% 2373kcal	35.4% 1028kcal	2900kcal per day for Men 19-50 years
Fat	215% 209g	19.6% 19g	97g per day for Men 19-50 years
Saturated Fat	50.8% 16.2g	9.5% 3.04g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	28.3% 0.45g	1.6g per day for Men 19-50 years
Omega 6	302% 51.4g	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	64% 83.4g	133% 173g	130g per day for Men 19-50 years
Sugars	26.6% 19.3g	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	0.055% 0.04g	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	% 0.04g	NA	g per day for Men 19-50 years
Sucrose	% 19g	NA	g per day for Men 19-50 years
Fiber	114% 43.3g	51% 19.4g	38g per day for Men 19-50 years
Protein	149% 83g	80.8% 45.2g	56g per day for Men 19-50 years

Vitamins

	Roasted 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	25.5% 0.31mg	147% 1.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	365% 4.75mg	105% 1.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.5% 1.27mg	9.05% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	12.2% 0.16mg	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	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	632% 95mg	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

	Roasted Almonds	Toasted Oat Bran Bread	Recommended Dietary Allowance
Calcium	106% 1064mg	28% 282mg	1000mg per day for Men 19-50 years
Copper	485% 4.36mg	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	185% 15mg	170% 13.6mg	8mg per day for Men 19-50 years
Magnesium	264% 1107mg	32% 135mg	420mg per day for Men 19-50 years
Manganese	385% 8.86mg	131% 3mg	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	267% 1869mg	65.8% 460mg	700mg per day for Men 19-50 years
Potassium	83.2% 2830mg	14.4% 488mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	238% 131μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	102% 1536mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	38% 4.17mg	11mg per day for Men 19-50 years
Water	0.26% 9.57g	4.13% 153g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Toasted Oat Bran Bread per 14 oz

Compare the macro and micronutrient content in 14 oz of Roasted Almonds versus 14 oz of Toasted Oat Bran Bread to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Roasted Almonds have 3.5 times more Vitamin B2, 2.8 times more Vitamin B5, 3.4 times more Vitamin B6 and 49.8 times more Vitamin E than Toasted Oat Bran Bread.
• While 14 oz of Toasted Oat Bran Bread contain 5.8 times more Vitamin B1, 1.3 times more Vitamin B3 and 1.3 times more Vitamin B9 than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Toasted Oat Bran Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 ounces.

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

• 14 ounces of Roasted Almonds have 3.8 times more Calcium, 8.6 times more Copper, 8.2 times more Magnesium, 2.9 times more Manganese, 4.1 times more Phosphorus, 5.8 times more Potassium and 3.2 times more Zinc than Toasted Oat Bran Bread.
• While 14 oz of Toasted Oat Bran Bread contain 16.5 times more Selenium and 129 times more Sodium than Dry Roasted Almonds.
• Both Roasted Almonds and Toasted Oat Bran Bread contain similar levels of Iron per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Roasted Almonds have 2.3 times more Energy, 10.9 times more Fat, 5.3 times more Saturated Fat, 7.4 times more Omega 6, 2.2 times more Fiber and 1.8 times more Protein than Toasted Oat Bran Bread.
• While 14 oz of Toasted Oat Bran Bread contain 11.4 times more Omega 3, 2.1 times more Carbohydrate and 1.7 times more Sugars than Dry Roasted Almonds.
• 14 ounces of Roasted Almonds provide inadequate amounts of Omega 3