Comparing Nutrients in 1 kilogram Roasted Almonds VS Rolls, dinner, oat bran

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Rolls, dinner, oat bran	16%	17%	67%

Macro Nutrients

	Roasted Almonds	Rolls, dinner, oat bran	Recommended Dietary Allowance
Energy	206% 5980kcal	81.4% 2360kcal	2900kcal per day for Men 19-50 years
Fat	542% 525g	47.4% 46g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	19.3% 6.2g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	60.6% 0.97g	1.6g per day for Men 19-50 years
Omega 6	761% 129g	86.5% 14.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 210g	309% 402g	130g per day for Men 19-50 years
Sugars	67% 48.6g	92% 66.7g	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	108% 41g	38g per day for Men 19-50 years
Protein	374% 210g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Rolls, dinner, 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	373% 4.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	921% 12mg	222% 2.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.4mg	310% 49.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.2% 3.2mg	85.6% 4.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	34.6% 0.45mg	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	238% 950μg	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	32% 4.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	10% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Rolls, dinner, oat bran	Recommended Dietary Allowance
Calcium	268% 2680mg	85% 850mg	1000mg per day for Men 19-50 years
Copper	1221% 11mg	151% 1.36mg	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	518% 41.4mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	78.6% 330mg	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	328% 7.54mg	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	164% 1150mg	700mg per day for Men 19-50 years
Potassium	210% 7130mg	35.6% 1210mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	533% 293μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	275% 4130mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	93% 10mg	11mg per day for Men 19-50 years
Water	0.65% 24g	12% 440g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Roasted Almonds vs Rolls, dinner, oat bran:

• Dry Roasted Almonds have 4.1 times more Vitamin B2, 3 times more Vitamin B6 and 49.8 times more Vitamin E than Rolls, dinner, oat bran.
• While Rolls, dinner, oat bran contain 5.8 times more Vitamin B1, 1.4 times more Vitamin B3, 1.3 times more Vitamin B5, 1.7 times more Vitamin B9 and more Vitamin K than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Rolls, dinner, 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 Rolls, dinner, oat bran:

• Dry Roasted Almonds have 3.2 times more Calcium, 8.1 times more Copper, 8.5 times more Magnesium, 3 times more Manganese, 4.1 times more Phosphorus, 5.9 times more Potassium and 3.2 times more Zinc than Rolls, dinner, oat bran.
• While Rolls, dinner, oat bran contain 14.7 times more Selenium, 137.7 times more Sodium and 18.3 times more Water than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Rolls, dinner, oat bran have similar amounts of Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Almonds have 2.5 times more Energy, 11.4 times more Fat, 6.6 times more Saturated Fat, 8.8 times more Omega 6, 2.7 times more Fiber and 2.2 times more Protein than Rolls, dinner, oat bran.
• While Rolls, dinner, oat bran contain 9.7 times more Omega 3, 1.9 times more Carbohydrate and 1.4 times more Sugars than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Rolls, dinner, oat bran have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.