Comparing Nutrients in 1 kilogram Blanched Almonds VS Oatmeal Bread

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Oatmeal Bread	13%	15%	72%

Macro Nutrients

	Blanched Almonds	Oatmeal Bread	Recommended Dietary Allowance
Energy	203% 5900kcal	93% 2690kcal	2900kcal per day for Men 19-50 years
Fat	541% 525g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	124% 39.5g	22% 7.03g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	62.5% 1g	1.6g per day for Men 19-50 years
Omega 6	727% 124g	94% 16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	373% 485g	130g per day for Men 19-50 years
Sugars	64% 46.3g	112% 81.4g	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	0% 0g	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	% 0.3g	NA	g per day for Men 19-50 years
Sucrose	% 44.6g	NA	g per day for Men 19-50 years
Fiber	261% 99g	105% 40g	38g per day for Men 19-50 years
Protein	382% 214g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Oatmeal Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.56% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	159% 1.9mg	333% 4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	547% 7.1mg	185% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	196% 31.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.8% 3.14mg	68.2% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	52.3% 0.68mg	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	123% 490μg	155% 620μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	12.5% 0.3μg	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	1583% 238mg	32% 4.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	12.5% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Oatmeal Bread	Recommended Dietary Allowance
Calcium	236% 2360mg	66% 660mg	1000mg per day for Men 19-50 years
Copper	1141% 10.3mg	232% 2.1mg	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	410% 32.8mg	338% 27mg	8mg per day for Men 19-50 years
Magnesium	638% 2680mg	88% 370mg	420mg per day for Men 19-50 years
Manganese	798% 18.4mg	409% 9.4mg	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	687% 4810mg	180% 1260mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	447% 246μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	298% 4470mg	1500mg per day for Men 19-50 years
Zinc	270% 29.7mg	93% 10mg	11mg per day for Men 19-50 years
Water	1.2% 45g	9.9% 367g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Blanched Almonds vs Oatmeal Bread:

• Blanched Almonds have 3 times more Vitamin B2, 1.7 times more Vitamin B6 and 49.5 times more Vitamin E than Oatmeal Bread.
• While Oatmeal Bread contains 2.1 times more Vitamin B1, 1.3 times more Vitamin B9, more Vitamin B12 and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Oatmeal Bread have similar amounts of Vitamin B3 and Vitamin B5 per 1 kg.
• Both Blanched Almonds as well as Oatmeal Bread have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Blanched Almonds vs Oatmeal Bread:

• Blanched Almonds have 3.6 times more Calcium, 4.9 times more Copper, 1.2 times more Iron, 7.2 times more Magnesium, 2 times more Manganese, 3.8 times more Phosphorus, 4.6 times more Potassium and 2.9 times more Zinc than Oatmeal Bread.
• While Oatmeal Bread contains 7.7 times more Selenium and 23.5 times more Sodium than Blanched Almonds.

Comparison of macro-nutrients per 1 kilogram:

• Blanched Almonds have 2.2 times more Energy, 11.9 times more Fat, 5.6 times more Saturated Fat, 7.7 times more Omega 6, 2.5 times more Fiber and 2.5 times more Protein than Oatmeal Bread.
• While Oatmeal Bread contains 25 times more Omega 3, 2.6 times more Carbohydrate and 1.8 times more Sugars than Blanched Almonds.
• Both Blanched Almonds as well as Oatmeal Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.