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

Macros Ratio

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

Macro Nutrients

	Oat Bran Bread	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	37% 1070kcal	95% 2753kcal	2900kcal per day for Men 19-50 years
Fat	20.6% 20g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	9.88% 3.16g	59.6% 19g	32g per day for Men 19-50 years
Omega 3	29% 0.47g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	42.4% 7.2g	361% 61.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	139% 181g	61.7% 80g	130g per day for Men 19-50 years
Sugars	48% 35g	28.5% 20.6g	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% 0g	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	% 0.18g	g per day for Men 19-50 years
Sucrose	NA	% 20g	g per day for Men 19-50 years
Fiber	53.7% 20.4g	125% 47.6g	38g per day for Men 19-50 years
Protein	84.2% 47g	172% 96g	56g per day for Men 19-50 years

Vitamins

	Oat Bran Bread	Oil Roasted 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	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	121% 1.57mg	273% 3.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	137% 22mg	104% 16.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.7% 2.64mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.5% 0.33mg	41% 0.54mg	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	92% 367μg	30.6% 122μg	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	785% 118mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	29.5% 295mg	132% 1320mg	1000mg per day for Men 19-50 years
Copper	68% 0.61mg	481% 4.33mg	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	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	37.8% 159mg	296% 1243mg	420mg per day for Men 19-50 years
Manganese	154% 3.53mg	485% 11mg	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	91% 640mg	302% 2114mg	700mg per day for Men 19-50 years
Potassium	19.6% 667mg	93% 3171mg	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	127% 14mg	11mg per day for Men 19-50 years
Water	5.4% 200g	0.34% 12.7g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Oat Bran Bread has 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.
• While 1 lb of Oil Roasted Almonds contains 2.3 times more Vitamin B2, 1.6 times more Vitamin B6 and 59 times more Vitamin E than Oat Bran Bread.
• Both Oat Bran Bread as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one pound.

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

• 1 pound of Oat Bran Bread has 7.3 times more Selenium and 353 times more Sodium than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 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.
• Both Oat Bran Bread and Oil Roasted Almonds contain similar levels of Iron per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oat Bran Bread has more Omega 3, 2.3 times more Carbohydrate and 1.7 times more Sugars than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 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.
• 1 pound of Oil Roasted Almonds provide inadequate amounts of Omega 3