Comparing Nutrients in 1 kilogram Toasted Oat Bran Bread VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Toasted Oat Bran Bread	17%	16%	67%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Toasted Oat Bran Bread	Blanched Almonds	Recommended Dietary Allowance
Energy	89.3% 2590kcal	203% 5900kcal	2900kcal per day for Men 19-50 years
Fat	49.5% 48g	541% 525g	97g per day for Men 19-50 years
Saturated Fat	24% 7.66g	124% 39.5g	32g per day for Men 19-50 years
Omega 3	71.3% 1.14g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	727% 124g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	336% 437g	144% 187g	130g per day for Men 19-50 years
Sugars	117% 84.6g	64% 46.3g	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% 0g	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	% 0.3g	g per day for Men 19-50 years
Sucrose	NA	% 44.6g	g per day for Men 19-50 years
Fiber	129% 49g	261% 99g	38g per day for Men 19-50 years
Protein	204% 114g	382% 214g	56g per day for Men 19-50 years

Vitamins

	Toasted Oat Bran Bread	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	369% 4.43mg	159% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	264% 3.43mg	547% 7.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	299% 47.8mg	219% 35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.8% 1.14mg	62.8% 3.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.8% 0.4mg	88.5% 1.15mg	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	173% 690μg	123% 490μg	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	32% 4.8mg	1583% 238mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Oat Bran Bread	Blanched Almonds	Recommended Dietary Allowance
Calcium	71% 710mg	236% 2360mg	1000mg per day for Men 19-50 years
Copper	142% 1.28mg	1141% 10.3mg	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	429% 34.3mg	410% 32.8mg	8mg per day for Men 19-50 years
Magnesium	81% 340mg	638% 2680mg	420mg per day for Men 19-50 years
Manganese	330% 7.6mg	798% 18.4mg	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	166% 1160mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	36% 1230mg	194% 6590mg	3400mg per day for Men 19-50 years
Selenium	600% 330μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	258% 3870mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	270% 29.7mg	11mg per day for Men 19-50 years
Water	10.4% 385g	1.2% 45g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Toasted Oat Bran Bread vs Blanched Almonds:

• Toasted Oat Bran Bread has 2.3 times more Vitamin B1, 1.4 times more Vitamin B3, 1.4 times more Vitamin B9 and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 2.1 times more Vitamin B2, 2.8 times more Vitamin B5, 2.9 times more Vitamin B6 and 49.5 times more Vitamin E than Toasted Oat Bran Bread.
• Both Toasted Oat Bran Bread as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Toasted Oat Bran Bread vs Blanched Almonds:

• Toasted Oat Bran Bread has 10.3 times more Selenium, 20.4 times more Sodium and 8.5 times more Water than Blanched Almonds.
• While Blanched Almonds contain 3.3 times more Calcium, 8 times more Copper, 7.9 times more Magnesium, 2.4 times more Manganese, 4.1 times more Phosphorus, 5.4 times more Potassium and 2.8 times more Zinc than Toasted Oat Bran Bread.
• Both Toasted Oat Bran Bread and Blanched Almonds have similar amounts of Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Toasted Oat Bran Bread has 28.5 times more Omega 3, 2.3 times more Carbohydrate and 1.8 times more Sugars than Blanched Almonds.
• While Blanched Almonds contain 2.3 times more Energy, 10.9 times more Fat, 5.2 times more Saturated Fat, 7.1 times more Omega 6, 2 times more Fiber and 1.9 times more Protein than Toasted Oat Bran Bread.
• Both Toasted Oat Bran Bread as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.