Comparing Nutrients in 1 kilogram Oat Bran Bread VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Oat Bran Bread	17%	16%	67%
Almond paste	8%	52%	40%

Macro Nutrients

	Oat Bran Bread	Almond paste	Recommended Dietary Allowance
Energy	81.4% 2360kcal	158% 4580kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	286% 277g	97g per day for Men 19-50 years
Saturated Fat	21.8% 6.97g	82% 26.3g	32g per day for Men 19-50 years
Omega 3	64.4% 1.03g	124% 2g	1.6g per day for Men 19-50 years
Omega 6	94% 16g	328% 55.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	306% 398g	368% 478g	130g per day for Men 19-50 years
Sugars	106% 77g	500% 363g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	118% 45g	126% 48g	38g per day for Men 19-50 years
Protein	186% 104g	161% 90g	56g per day for Men 19-50 years

Vitamins

	Oat Bran Bread	Almond paste	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	420% 5.04mg	68.3% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	266% 3.46mg	318% 4.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	302% 48.3mg	89% 14.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	116% 5.8mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	27.7% 0.36mg	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	203% 810μg	183% 730μg	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	1.1% 1mg	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	29.3% 4.4mg	903% 135mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10% 12μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Bran Bread	Almond paste	Recommended Dietary Allowance
Calcium	65% 650mg	172% 1720mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	504% 4.54mg	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	390% 31mg	200% 16mg	8mg per day for Men 19-50 years
Magnesium	83.3% 350mg	310% 1300mg	420mg per day for Men 19-50 years
Manganese	339% 7.8mg	372% 8.56mg	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	201% 1410mg	369% 2580mg	700mg per day for Men 19-50 years
Potassium	43.2% 1470mg	92% 3140mg	3400mg per day for Men 19-50 years
Selenium	545% 300μg	76.4% 42μg	55μg per day for Men 19-50 years
Sodium	235% 3530mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	81% 8.9mg	135% 15mg	11mg per day for Men 19-50 years
Water	12% 440g	3.8% 141g	3700g per day for Men 19-50 years

Nutrient Comparison: Oat Bran Bread VS Almond paste per 1 kg

Compare the macro and micronutrient content in 1 kg of Oat Bran Bread versus 1 kg of Almond paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oat Bran Bread vs Almond paste:

• 1 kilogram of Oat Bran Bread has 6.1 times more Vitamin B1, 3.4 times more Vitamin B3, 5.1 times more Vitamin B5 and 2 times more Vitamin B6 than Almond paste.
• While 1 kg of Almond paste contains 30.8 times more Vitamin E than Oat Bran Bread.
• Both Oat Bran Bread and Almond paste provide similar amounts of Vitamin B2 and Vitamin B9 per one kilogram.
• Both Oat Bran Bread as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Oat Bran Bread vs Almond paste:

• 1 kilogram of Oat Bran Bread has 2 times more Iron, 7.1 times more Selenium and 39.2 times more Sodium than Almond paste.
• While 1 kg of Almond paste contains 2.6 times more Calcium, 3.4 times more Copper, 3.7 times more Magnesium, 1.8 times more Phosphorus, 2.1 times more Potassium and 1.7 times more Zinc than Oat Bran Bread.
• Both Oat Bran Bread and Almond paste contain similar levels of Manganese per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Almond paste contains 1.9 times more Energy, 6.3 times more Fat, 3.8 times more Saturated Fat, 1.9 times more Omega 3, 3.5 times more Omega 6 and 4.7 times more Sugars than Oat Bran Bread.
• Both Oat Bran Bread and Almond paste offer comparable quantities of Carbohydrate, Fiber and Protein per one kilogram.