Comparing Nutrients in 1 kilogram Almonds VS Toasted Oat Bran Bread

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Toasted Oat Bran Bread	17%	16%	67%

Macro Nutrients

	Almonds	Toasted Oat Bran Bread	Recommended Dietary Allowance
Energy	200% 5790kcal	89.3% 2590kcal	2900kcal per day for Men 19-50 years
Fat	515% 499g	49.5% 48g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	24% 7.66g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	71.3% 1.14g	1.6g per day for Men 19-50 years
Omega 6	725% 123g	103% 17.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	336% 437g	130g per day for Men 19-50 years
Sugars	60% 43.5g	117% 84.6g	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	1.5% 1.1g	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	% 1.7g	NA	g per day for Men 19-50 years
Sucrose	% 39.5g	NA	g per day for Men 19-50 years
Fiber	329% 125g	129% 49g	38g per day for Men 19-50 years
Protein	378% 212g	204% 114g	56g per day for Men 19-50 years

Vitamins

	Almonds	Toasted Oat Bran Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	171% 2.05mg	369% 4.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	875% 11.4mg	264% 3.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	299% 47.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.7mg	22.8% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1900% 570μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	110% 440μg	173% 690μg	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	1709% 256mg	32% 4.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Toasted Oat Bran Bread	Recommended Dietary Allowance
Calcium	269% 2690mg	71% 710mg	1000mg per day for Men 19-50 years
Copper	1146% 10.3mg	142% 1.28mg	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	464% 37mg	429% 34.3mg	8mg per day for Men 19-50 years
Magnesium	643% 2700mg	81% 340mg	420mg per day for Men 19-50 years
Manganese	947% 21.8mg	330% 7.6mg	2.3mg per day for Men 19-50 years
Molybdenum	1007% 453μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	687% 4810mg	166% 1160mg	700mg per day for Men 19-50 years
Potassium	216% 7330mg	36% 1230mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	600% 330μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	258% 3870mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	1.2% 44g	10.4% 385g	3700g per day for Men 19-50 years

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

• Almonds have 3.3 times more Vitamin B2, 4.1 times more Vitamin B5, 3.4 times more Vitamin B6 and 53.4 times more Vitamin E than Toasted Oat Bran Bread.
• While Toasted Oat Bran Bread contains 2.2 times more Vitamin B1, 1.3 times more Vitamin B3, 1.6 times more Vitamin B9 and more Vitamin K than Almonds.
• Both Almonds as well as Toasted Oat Bran Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

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

• Almonds have 3.8 times more Calcium, 8.1 times more Copper, 7.9 times more Magnesium, 2.9 times more Manganese, 4.1 times more Phosphorus, 6 times more Potassium and 3 times more Zinc than Toasted Oat Bran Bread.
• While Toasted Oat Bran Bread contains 8 times more Selenium, 387 times more Sodium and 8.7 times more Water than Almonds.
• Both Almonds and Toasted Oat Bran Bread have similar amounts of Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Almonds have 2.2 times more Energy, 10.4 times more Fat, 5 times more Saturated Fat, 7.1 times more Omega 6, 2.6 times more Fiber and 1.9 times more Protein than Toasted Oat Bran Bread.
• While Toasted Oat Bran Bread contains 38 times more Omega 3, 2 times more Carbohydrate and 1.9 times more Sugars than Almonds.
• Both Almonds as well as Toasted Oat Bran Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.