Comparing Nutrients in 1 kilogram Almonds VS Oat Bran

Macros Ratio

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

Macro Nutrients

	Almonds	Oat Bran	Recommended Dietary Allowance
Energy	200% 5790kcal	85% 2460kcal	2900kcal per day for Men 19-50 years
Fat	515% 499g	72.5% 70.3g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	41.5% 13.3g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	75.6% 1.2g	1.6g per day for Men 19-50 years
Omega 6	725% 123g	156% 26.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	509% 662g	130g per day for Men 19-50 years
Sugars	60% 43.5g	20% 14.5g	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	405% 154g	38g per day for Men 19-50 years
Protein	378% 212g	309% 173g	56g per day for Men 19-50 years

Vitamins

	Almonds	Oat Bran	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	975% 11.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	875% 11.4mg	169% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	58.4% 9.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.7mg	298% 15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	127% 1.65mg	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	130% 520μg	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	67.3% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	26.7% 32μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Oat Bran	Recommended Dietary Allowance
Calcium	269% 2690mg	58% 580mg	1000mg per day for Men 19-50 years
Copper	1146% 10.3mg	448% 4.03mg	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	676% 54mg	8mg per day for Men 19-50 years
Magnesium	643% 2700mg	560% 2350mg	420mg per day for Men 19-50 years
Manganese	947% 21.8mg	2448% 56.3mg	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	1049% 7340mg	700mg per day for Men 19-50 years
Potassium	216% 7330mg	166% 5660mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	822% 452μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	283% 31mg	11mg per day for Men 19-50 years
Water	1.2% 44g	1.77% 65.5g	3700g per day for Men 19-50 years

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

• Almonds have 5.2 times more Vitamin B2, 3.9 times more Vitamin B3 and 25.4 times more Vitamin E than Raw Oat Bran.
• While Raw Oat Bran contains 5.7 times more Vitamin B1, 3.2 times more Vitamin B5 and more Vitamin K than Almonds.
• Both Almonds and Raw Oat Bran have similar amounts of Vitamin B6 and Vitamin B9 per 1 kg.
• Both Almonds as well as Raw Oat Bran 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:

• Almonds have 4.6 times more Calcium, 2.6 times more Copper and 1.3 times more Potassium than Raw Oat Bran.
• While Raw Oat Bran contains 1.5 times more Iron, 2.6 times more Manganese, 1.5 times more Phosphorus and 11 times more Selenium than Almonds.
• Both Almonds and Raw Oat Bran have similar amounts of Magnesium and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Almonds have 2.4 times more Energy, 7.1 times more Fat, 2.9 times more Saturated Fat, 4.7 times more Omega 6, 3 times more Sugars and 1.2 times more Protein than Raw Oat Bran.
• While Raw Oat Bran contains 40.3 times more Omega 3 and 3.1 times more Carbohydrate than Almonds.
• Both Almonds and Raw Oat Bran have similar amounts of Fiber per 1 kg.
• Both Almonds as well as Raw Oat Bran have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.