Comparing Nutrients in 1 pound Oatmeal Reduced-calorie Bread VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Oatmeal Reduced-calorie Bread	13%	13%	74%
Almonds	14%	72%	14%

Macro Nutrients

	Oatmeal Reduced-calorie Bread	Almonds	Recommended Dietary Allowance
Energy	33% 953kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	16.4% 16g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	8.5% 2.7g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	34.4% 5.85g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	151% 196g	75% 98g	130g per day for Men 19-50 years
Sugars	NA	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	NA	149% 56.7g	38g per day for Men 19-50 years
Protein	61.6% 34.5g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Oatmeal Reduced-calorie Bread	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	132% 1.58mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	86% 13.7mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.95mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	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	62.4% 249μg	50% 200μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	19% 0.45μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1% 0.91mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	775% 116mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oatmeal Reduced-calorie Bread	Almonds	Recommended Dietary Allowance
Calcium	52% 522mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	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	130% 10.4mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	106% 2.44mg	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	64.8% 454mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	16.5% 562mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	190% 104μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	117% 1760mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	34.2% 3.76mg	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 Oatmeal Reduced-calorie Bread vs Almonds:

• Oatmeal Reduced-calorie Bread has 1.7 times more Vitamin B1, 1.3 times more Vitamin B9 and more Vitamin B12 than Almonds.
• While Almonds contain 4.1 times more Vitamin B2 and 3 times more Vitamin B6 than Oatmeal Reduced-calorie Bread.
• Both Oatmeal Reduced-calorie Bread and Almonds have similar amounts of Vitamin B3 and Vitamin B5 per 1 lb.
• Both Oatmeal Reduced-calorie Bread as well as Almonds have insufficient amounts of Vitamin A and Vitamin C in 1 lb.

Comparing minerals per 1 pound for Oatmeal Reduced-calorie Bread vs Almonds:

• Oatmeal Reduced-calorie Bread has 5.6 times more Selenium, 388 times more Sodium and 10 times more Water than Almonds.
• While Almonds contain 2.3 times more Calcium, 10.4 times more Copper, 1.6 times more Iron, 11.3 times more Magnesium, 4 times more Manganese, 4.8 times more Phosphorus, 5.9 times more Potassium and 3.8 times more Zinc than Oatmeal Reduced-calorie Bread.

Comparison of macro-nutrients per 1 pound:

• Oatmeal Reduced-calorie Bread has 21 times more Omega 3 and 2 times more Carbohydrate than Almonds.
• While Almonds contain 2.8 times more Energy, 14.3 times more Fat, 6.3 times more Saturated Fat, 9.6 times more Omega 6 and 2.8 times more Protein than Oatmeal Reduced-calorie Bread.
• Both Oatmeal Reduced-calorie Bread as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.