Comparing Nutrients in 1 pound Almonds VS Oat Bran

Macros Ratio

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

Macro Nutrients

	Almonds	Oat Bran	Recommended Dietary Allowance
Energy	91% 2626kcal	38.5% 1116kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	33% 32g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	19% 6.02g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	34.3% 0.55g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	70.6% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	231% 300g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	9.07% 6.58g	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	0.69% 0.5g	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	% 0.77g	NA	g per day for Men 19-50 years
Sucrose	% 18g	NA	g per day for Men 19-50 years
Fiber	149% 56.7g	184% 70g	38g per day for Men 19-50 years
Protein	171% 96g	140% 78.5g	56g per day for Men 19-50 years

Vitamins

	Almonds	Oat Bran	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	442% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	76.8% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	26.5% 4.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	135% 6.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	57.6% 0.75mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	862% 259μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	59% 236μg	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	775% 116mg	30.5% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	12% 14.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Oat Bran	Recommended Dietary Allowance
Calcium	122% 1220mg	26.3% 263mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	203% 1.83mg	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	210% 17mg	307% 24.5mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	254% 1066mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	1110% 25.5mg	2.3mg per day for Men 19-50 years
Molybdenum	457% 205μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	312% 2182mg	476% 3329mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	75.5% 2567mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	373% 205μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	128% 14mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.8% 29.7g	3700g per day for Men 19-50 years

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

• Almonds have 5.2 times more Vitamin B2, 3.9 times more Vitamin B3 and 25.4 times more Vitamin E than Raw Oat Bran.
• While Raw Oat Bran contains 5.7 times more Vitamin B1, 3.2 times more Vitamin B5 and more Vitamin K than Almonds.
• Both Almonds and Raw Oat Bran have similar amounts of Vitamin B6 and Vitamin B9 per 1 lb.
• Both Almonds as well as Raw Oat Bran have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Almonds vs Oat Bran:

• Almonds have 4.6 times more Calcium, 2.6 times more Copper and 1.3 times more Potassium than Raw Oat Bran.
• While Raw Oat Bran contains 1.5 times more Iron, 2.6 times more Manganese, 1.5 times more Phosphorus and 11 times more Selenium than Almonds.
• Both Almonds and Raw Oat Bran have similar amounts of Magnesium and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Almonds have 2.4 times more Energy, 7.1 times more Fat, 2.9 times more Saturated Fat, 4.7 times more Omega 6, 3 times more Sugars and 1.2 times more Protein than Raw Oat Bran.
• While Raw Oat Bran contains 40.3 times more Omega 3 and 3.1 times more Carbohydrate than Almonds.
• Both Almonds and Raw Oat Bran have similar amounts of Fiber per 1 lb.
• Both Almonds as well as Raw Oat Bran have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.