Comparing Nutrients in 1 kilogram Muffins, oat bran VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Muffins, oat bran	10%	23%	67%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Muffins, oat bran	Roasted Almonds	Recommended Dietary Allowance
Energy	93% 2700kcal	206% 5980kcal	2900kcal per day for Men 19-50 years
Fat	76.3% 74g	542% 525g	97g per day for Men 19-50 years
Saturated Fat	34% 11g	128% 41g	32g per day for Men 19-50 years
Omega 3	286% 4.6g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	216% 36.6g	761% 129g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	372% 483g	162% 210g	130g per day for Men 19-50 years
Sugars	113% 82.2g	67% 48.6g	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	NA	0.14% 0.1g	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	% 0.1g	g per day for Men 19-50 years
Sucrose	NA	% 47.5g	g per day for Men 19-50 years
Fiber	121% 46g	287% 109g	38g per day for Men 19-50 years
Protein	125% 70g	374% 210g	56g per day for Men 19-50 years

Vitamins

	Muffins, oat bran	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	218% 2.62mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73% 0.95mg	921% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	227% 36.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	202% 10mg	64.2% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	124% 1.6mg	105% 1.36mg	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	223% 890μg	138% 550μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.17% 0.1μg	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	44% 6.6mg	1593% 239mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	108% 130μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, oat bran	Roasted Almonds	Recommended Dietary Allowance
Calcium	63% 630mg	268% 2680mg	1000mg per day for Men 19-50 years
Copper	367% 3.3mg	1221% 11mg	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	525% 42mg	466% 37.3mg	8mg per day for Men 19-50 years
Magnesium	374% 1570mg	664% 2790mg	420mg per day for Men 19-50 years
Manganese	1143% 26.3mg	970% 22.3mg	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	537% 3760mg	673% 4710mg	700mg per day for Men 19-50 years
Potassium	149% 5070mg	210% 7130mg	3400mg per day for Men 19-50 years
Selenium	200% 110μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	262% 3930mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	167% 18.4mg	301% 33mg	11mg per day for Men 19-50 years
Water	9.46% 350g	0.65% 24g	3700g per day for Men 19-50 years

Nutrient Comparison: Muffins, oat bran VS Roasted Almonds per 1 kg

Compare the macro and micronutrient content in 1 kg of Muffins, oat bran versus 1 kg of Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Muffins, oat bran vs Roasted Almonds:

• 1 kilogram of Muffins, oat bran has 3.4 times more Vitamin B1, 3.1 times more Vitamin B5, 1.6 times more Vitamin B9 and more Vitamin K than Roasted Almonds.
• While 1 kg of Dry Roasted Almonds contains 12.6 times more Vitamin B2, 8.7 times more Vitamin B3 and 36.2 times more Vitamin E than Muffins, oat bran.
• Both Muffins, oat bran and Roasted Almonds provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Roasted Almonds have insufficient amounts of Vitamin K
• Both Muffins, oat bran as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Muffins, oat bran vs Roasted Almonds:

• 1 kilogram of Muffins, oat bran has 5.5 times more Selenium and 131 times more Sodium than Roasted Almonds.
• While 1 kg of Dry Roasted Almonds contains 4.3 times more Calcium, 3.3 times more Copper, 1.8 times more Magnesium, 1.3 times more Phosphorus, 1.4 times more Potassium and 1.8 times more Zinc than Muffins, oat bran.
• Both Muffins, oat bran and Roasted Almonds contain similar levels of Iron and Manganese per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Muffins, oat bran has 45.8 times more Omega 3, 2.3 times more Carbohydrate and 1.7 times more Sugars than Roasted Almonds.
• While 1 kg of Dry Roasted Almonds contains 2.2 times more Energy, 7.1 times more Fat, 3.8 times more Saturated Fat, 3.5 times more Omega 6, 2.4 times more Fiber and 3 times more Protein than Muffins, oat bran.
• 1 kilogram of Roasted Almonds provide inadequate amounts of Omega 3