Comparing Nutrients in 1 kilogram Roasted Almonds VS Oat Bran

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Oat Bran	17%	16%	67%

Macro Nutrients

	Roasted Almonds	Oat Bran	Recommended Dietary Allowance
Energy	206% 5980kcal	85% 2460kcal	2900kcal per day for Men 19-50 years
Fat	542% 525g	72.5% 70.3g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	41.5% 13.3g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	75.6% 1.2g	1.6g per day for Men 19-50 years
Omega 6	761% 129g	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	162% 210g	509% 662g	130g per day for Men 19-50 years
Sugars	67% 48.6g	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	0.14% 0.1g	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	% 0.1g	NA	g per day for Men 19-50 years
Sucrose	% 47.5g	NA	g per day for Men 19-50 years
Fiber	287% 109g	405% 154g	38g per day for Men 19-50 years
Protein	374% 210g	309% 173g	56g per day for Men 19-50 years

Vitamins

	Roasted 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	64% 0.77mg	975% 11.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	921% 12mg	169% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.4mg	58.4% 9.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.2% 3.2mg	298% 15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	127% 1.65mg	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	138% 550μg	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	1593% 239mg	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

	Roasted Almonds	Oat Bran	Recommended Dietary Allowance
Calcium	268% 2680mg	58% 580mg	1000mg per day for Men 19-50 years
Copper	1221% 11mg	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	466% 37.3mg	676% 54mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	560% 2350mg	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	2448% 56.3mg	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	673% 4710mg	1049% 7340mg	700mg per day for Men 19-50 years
Potassium	210% 7130mg	166% 5660mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	822% 452μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	283% 31mg	11mg per day for Men 19-50 years
Water	0.65% 24g	1.77% 65.5g	3700g per day for Men 19-50 years

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

• Dry Roasted Almonds have 5.4 times more Vitamin B2, 3.9 times more Vitamin B3 and 23.7 times more Vitamin E than Raw Oat Bran.
• While Raw Oat Bran contains 15.2 times more Vitamin B1, 4.6 times more Vitamin B5 and more Vitamin K than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Raw Oat Bran have similar amounts of Vitamin B6 and Vitamin B9 per 1 kg.
• Both Dry Roasted 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 Roasted Almonds vs Oat Bran:

• Dry Roasted Almonds have 4.6 times more Calcium, 2.7 times more Copper and 1.3 times more Potassium than Raw Oat Bran.
• While Raw Oat Bran contains 1.5 times more Iron, 2.5 times more Manganese, 1.6 times more Phosphorus and 22.6 times more Selenium than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Raw Oat Bran have similar amounts of Magnesium and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Almonds have 2.4 times more Energy, 7.5 times more Fat, 3.1 times more Saturated Fat, 4.9 times more Omega 6, 3.4 times more Sugars and 1.2 times more Protein than Raw Oat Bran.
• While Raw Oat Bran contains 12.1 times more Omega 3, 3.2 times more Carbohydrate and 1.4 times more Fiber than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Raw Oat Bran have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.