Comparing Nutrients in 1 kilogram Almonds VS Oat Bran Reduced-calorie Bread

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Oat Bran Reduced-calorie Bread	14%	13%	73%

Macro Nutrients

	Almonds	Oat Bran Reduced-calorie Bread	Recommended Dietary Allowance
Energy	200% 5790kcal	69.3% 2010kcal	2900kcal per day for Men 19-50 years
Fat	515% 499g	33% 32g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	14% 4.45g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	63.8% 1.02g	1.6g per day for Men 19-50 years
Omega 6	725% 123g	92% 15.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	318% 413g	130g per day for Men 19-50 years
Sugars	60% 43.5g	48.6% 35.2g	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	316% 120g	38g per day for Men 19-50 years
Protein	378% 212g	143% 80g	56g per day for Men 19-50 years

Vitamins

	Almonds	Oat Bran Reduced-calorie Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	171% 2.05mg	295% 3.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	875% 11.4mg	156% 2.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	235% 37.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.7mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	79.2% 1.03mg	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	203% 810μg	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	18.7% 2.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	14% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Oat Bran Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	269% 2690mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	1146% 10.3mg	323% 2.9mg	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	394% 31.5mg	8mg per day for Men 19-50 years
Magnesium	643% 2700mg	131% 550mg	420mg per day for Men 19-50 years
Manganese	947% 21.8mg	479% 11mg	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	199% 1390mg	700mg per day for Men 19-50 years
Potassium	216% 7330mg	30% 1020mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	375% 206μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	306% 4590mg	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	12.4% 460g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Almonds vs Oat Bran Reduced-calorie Bread:

• Almonds have 5.6 times more Vitamin B2, 1.3 times more Vitamin B6 and 91.5 times more Vitamin E than Oat Bran Reduced-calorie Bread.
• While Oat Bran Reduced-calorie Bread contains 1.7 times more Vitamin B1, 1.8 times more Vitamin B9 and more Vitamin K than Almonds.
• Both Almonds and Oat Bran Reduced-calorie Bread have similar amounts of Vitamin B3 and Vitamin B5 per 1 kg.
• Both Almonds as well as Oat Bran Reduced-calorie 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 Oat Bran Reduced-calorie Bread:

• Almonds have 4.7 times more Calcium, 3.5 times more Copper, 4.9 times more Magnesium, 2 times more Manganese, 3.5 times more Phosphorus, 7.2 times more Potassium and 3 times more Zinc than Oat Bran Reduced-calorie Bread.
• While Oat Bran Reduced-calorie Bread contains 5 times more Selenium, 459 times more Sodium and 10.4 times more Water than Almonds.
• Both Almonds and Oat Bran Reduced-calorie Bread have similar amounts of Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Almonds have 2.9 times more Energy, 15.6 times more Fat, 8.5 times more Saturated Fat, 7.9 times more Omega 6, 1.2 times more Sugars and 2.6 times more Protein than Oat Bran Reduced-calorie Bread.
• While Oat Bran Reduced-calorie Bread contains 34 times more Omega 3 and 1.9 times more Carbohydrate than Almonds.
• Both Almonds and Oat Bran Reduced-calorie Bread have similar amounts of Fiber per 1 kg.
• Both Almonds as well as Oat Bran Reduced-calorie Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.