Comparing Nutrients in 1 kilogram Oil Roasted Almonds VS Oat Bran Bread

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Oat Bran Bread	17%	16%	67%

Macro Nutrients

	Oil Roasted Almonds	Oat Bran Bread	Recommended Dietary Allowance
Energy	209% 6070kcal	81.4% 2360kcal	2900kcal per day for Men 19-50 years
Fat	569% 552g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	132% 42g	21.8% 6.97g	32g per day for Men 19-50 years
Omega 3	0% 0g	64.4% 1.03g	1.6g per day for Men 19-50 years
Omega 6	795% 135g	94% 16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	136% 177g	306% 398g	130g per day for Men 19-50 years
Sugars	62.8% 45.5g	106% 77g	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 43.8g	NA	g per day for Men 19-50 years
Fiber	276% 105g	118% 45g	38g per day for Men 19-50 years
Protein	379% 212g	186% 104g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Oat Bran Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.7% 0.92mg	420% 5.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	601% 7.8mg	266% 3.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	229% 36.7mg	302% 48.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	116% 5.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.18mg	56% 0.73mg	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	67.5% 270μg	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	1731% 260mg	29.3% 4.4mg	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

	Oil Roasted Almonds	Oat Bran Bread	Recommended Dietary Allowance
Calcium	291% 2910mg	65% 650mg	1000mg per day for Men 19-50 years
Copper	1061% 9.55mg	150% 1.35mg	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	460% 36.8mg	390% 31mg	8mg per day for Men 19-50 years
Magnesium	652% 2740mg	83.3% 350mg	420mg per day for Men 19-50 years
Manganese	1070% 24.6mg	339% 7.8mg	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	666% 4660mg	201% 1410mg	700mg per day for Men 19-50 years
Potassium	206% 6990mg	43.2% 1470mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	545% 300μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	235% 3530mg	1500mg per day for Men 19-50 years
Zinc	279% 30.7mg	81% 8.9mg	11mg per day for Men 19-50 years
Water	0.76% 28g	12% 440g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Oat Bran Bread per 1 kg

Compare the macro and micronutrient content in 1 kg of Oil Roasted Almonds versus 1 kg of Oat Bran Bread to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Oil Roasted Almonds has 2.3 times more Vitamin B2, 1.6 times more Vitamin B6 and 59 times more Vitamin E than Oat Bran Bread.
• While 1 kg of Oat Bran Bread contains 5.5 times more Vitamin B1, 1.3 times more Vitamin B3, 2.5 times more Vitamin B5 and 3 times more Vitamin B9 than Oil Roasted Almonds.
• Both Oil Roasted Almonds as well as Oat Bran Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Oil Roasted Almonds vs Oat Bran Bread:

• 1 kilogram of Oil Roasted Almonds has 4.5 times more Calcium, 7.1 times more Copper, 7.8 times more Magnesium, 3.2 times more Manganese, 3.3 times more Phosphorus, 4.8 times more Potassium and 3.4 times more Zinc than Oat Bran Bread.
• While 1 kg of Oat Bran Bread contains 7.3 times more Selenium and 353 times more Sodium than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Oat Bran Bread contain similar levels of Iron per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Almonds has 2.6 times more Energy, 12.5 times more Fat, 6 times more Saturated Fat, 8.5 times more Omega 6, 2.3 times more Fiber and 2 times more Protein than Oat Bran Bread.
• While 1 kg of Oat Bran Bread contains more Omega 3, 2.3 times more Carbohydrate and 1.7 times more Sugars than Oil Roasted Almonds.
• 1 kilogram of Oil Roasted Almonds provide inadequate amounts of Omega 3