Comparing Nutrients in 1 pound Oat Bran Bread VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Oat Bran Bread	17%	16%	67%
Almonds	14%	72%	14%

Macro Nutrients

	Oat Bran Bread	Almonds	Recommended Dietary Allowance
Energy	37% 1070kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	20.6% 20g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	9.88% 3.16g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	29% 0.47g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	42.4% 7.2g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	139% 181g	75% 98g	130g per day for Men 19-50 years
Sugars	48% 35g	27.2% 19.7g	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	NA	0.69% 0.5g	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	% 0.77g	g per day for Men 19-50 years
Sucrose	NA	% 18g	g per day for Men 19-50 years
Fiber	53.7% 20.4g	149% 56.7g	38g per day for Men 19-50 years
Protein	84.2% 47g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Oat Bran Bread	Almonds	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	191% 2.3mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	121% 1.57mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	137% 22mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.7% 2.64mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.5% 0.33mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	862% 259μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	92% 367μg	50% 200μg	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	13.3% 2mg	775% 116mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.54% 5.44μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Bran Bread	Almonds	Recommended Dietary Allowance
Calcium	29.5% 295mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	68% 0.61mg	520% 4.68mg	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	177% 14mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	37.8% 159mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	154% 3.53mg	430% 9.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	457% 205μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	91% 640mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	19.6% 667mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	247% 136μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	107% 1601mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	36.7% 4.04mg	129% 14mg	11mg per day for Men 19-50 years
Water	5.4% 200g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Oat Bran Bread vs Almonds:

• Oat Bran Bread has 2.5 times more Vitamin B1, 1.3 times more Vitamin B3, 1.2 times more Vitamin B5, 1.8 times more Vitamin B9 and more Vitamin K than Almonds.
• While Almonds contain 3.3 times more Vitamin B2, 1.9 times more Vitamin B6 and 58.3 times more Vitamin E than Oat Bran Bread.
• Both Oat Bran Bread as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Oat Bran Bread vs Almonds:

• Oat Bran Bread has 7.3 times more Selenium, 353 times more Sodium and 10 times more Water than Almonds.
• While Almonds contain 4.1 times more Calcium, 7.6 times more Copper, 7.7 times more Magnesium, 2.8 times more Manganese, 3.4 times more Phosphorus, 5 times more Potassium and 3.5 times more Zinc than Oat Bran Bread.
• Both Oat Bran Bread and Almonds have similar amounts of Iron per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Oat Bran Bread has 34.3 times more Omega 3, 1.8 times more Carbohydrate and 1.8 times more Sugars than Almonds.
• While Almonds contain 2.5 times more Energy, 11.3 times more Fat, 5.5 times more Saturated Fat, 7.8 times more Omega 6, 2.8 times more Fiber and 2 times more Protein than Oat Bran Bread.
• Both Oat Bran Bread as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.