Comparing Nutrients in 1 kilogram Wheat Bran VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Wheat Bran	17%	11%	72%
Almonds	14%	72%	14%

Macro Nutrients

	Wheat Bran	Almonds	Recommended Dietary Allowance
Energy	74.5% 2160kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.5g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	119% 38g	32g per day for Men 19-50 years
Omega 3	104% 1.67g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	120% 20.4g	725% 123g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	496% 645g	166% 216g	130g per day for Men 19-50 years
Sugars	5.66% 4.1g	60% 43.5g	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	NA	1.5% 1.1g	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	NA	% 1.7g	g per day for Men 19-50 years
Sucrose	NA	% 39.5g	g per day for Men 19-50 years
Fiber	1126% 428g	329% 125g	38g per day for Men 19-50 years
Protein	278% 156g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Wheat Bran	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	436% 5.23mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	444% 5.77mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	849% 136mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	436% 22mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1002% 13mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1900% 570μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	198% 790μg	110% 440μg	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	99% 15mg	1709% 256mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Bran	Almonds	Recommended Dietary Allowance
Calcium	73% 730mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	1109% 10mg	1146% 10.3mg	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	1321% 106mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	1455% 6110mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	5000% 115mg	947% 21.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1007% 453μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	1447% 10130mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	348% 11820mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	1411% 776μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	661% 72.7mg	284% 31mg	11mg per day for Men 19-50 years
Water	2.67% 99g	1.2% 44g	3700g per day for Men 19-50 years

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

• Crude Wheat Bran has 2.6 times more Vitamin B1, 3.8 times more Vitamin B3, 4.6 times more Vitamin B5, 9.5 times more Vitamin B6, 1.8 times more Vitamin B9 and more Vitamin K than Almonds.
• While Almonds contain 2 times more Vitamin B2 and 17.2 times more Vitamin E than Crude Wheat Bran.
• Both Crude Wheat Bran as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Wheat Bran vs Almonds:

• Crude Wheat Bran has 2.8 times more Iron, 2.3 times more Magnesium, 5.3 times more Manganese, 2.1 times more Phosphorus, 1.6 times more Potassium, 18.9 times more Selenium and 2.3 times more Zinc than Almonds.
• While Almonds contain 3.7 times more Calcium than Crude Wheat Bran.
• Both Crude Wheat Bran and Almonds have similar amounts of Copper per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Crude Wheat Bran has 55.7 times more Omega 3, 3 times more Carbohydrate and 3.4 times more Fiber than Almonds.
• While Almonds contain 2.7 times more Energy, 11.7 times more Fat, 6 times more Saturated Fat, 6 times more Omega 6, 10.6 times more Sugars and 1.4 times more Protein than Crude Wheat Bran.
• Both Crude Wheat Bran as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.