Comparing Nutrients in 1 pound Roasted Almonds VS Muffins, oat bran

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Muffins, oat bran	10%	23%	67%

Macro Nutrients

	Roasted Almonds	Muffins, oat bran	Recommended Dietary Allowance
Energy	94% 2712kcal	42.2% 1225kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	34.6% 33.6g	97g per day for Men 19-50 years
Saturated Fat	58% 18.6g	15.4% 4.93g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	130% 2.08g	1.6g per day for Men 19-50 years
Omega 6	345% 58.7g	98% 16.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.3% 95g	169% 219g	130g per day for Men 19-50 years
Sugars	30.4% 22g	51.4% 37.3g	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	0.063% 0.045g	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	% 0.045g	NA	g per day for Men 19-50 years
Sucrose	% 21.5g	NA	g per day for Men 19-50 years
Fiber	130% 49.4g	55% 21g	38g per day for Men 19-50 years
Protein	170% 95g	56.7% 31.8g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Muffins, 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	29% 0.35mg	99% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	418% 5.43mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	92% 4.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	56% 0.73mg	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	62.4% 249μg	101% 404μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.9% 0.045μg	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	723% 108mg	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	49% 59μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Muffins, oat bran	Recommended Dietary Allowance
Calcium	122% 1216mg	28.6% 286mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	166% 1.5mg	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	211% 17mg	238% 19mg	8mg per day for Men 19-50 years
Magnesium	301% 1266mg	170% 712mg	420mg per day for Men 19-50 years
Manganese	440% 10mg	519% 12mg	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	305% 2136mg	244% 1706mg	700mg per day for Men 19-50 years
Potassium	95% 3234mg	67.6% 2300mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.07μg	91% 50μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	119% 1783mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	76% 8.35mg	11mg per day for Men 19-50 years
Water	0.3% 11g	4.3% 159g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Muffins, oat bran per 1 lb

Compare the macro and micronutrient content in 1 lb of Roasted Almonds versus 1 lb of Muffins, oat bran to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Roasted Almonds vs Muffins, oat bran:

• 1 pound of Roasted Almonds has 12.6 times more Vitamin B2, 8.7 times more Vitamin B3 and 36.2 times more Vitamin E than Muffins, oat bran.
• While 1 lb of Muffins, oat bran contains 3.4 times more Vitamin B1, 3.1 times more Vitamin B5, 1.6 times more Vitamin B9 and more Vitamin K than Dry Roasted Almonds.
• Both Roasted Almonds and Muffins, oat bran provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Roasted Almonds have insufficient amounts of Vitamin K
• Both Dry Roasted Almonds as well as Muffins, oat bran have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Roasted Almonds vs Muffins, oat bran:

• 1 pound of Roasted Almonds has 4.3 times more Calcium, 3.3 times more Copper, 1.8 times more Magnesium, 1.3 times more Phosphorus, 1.4 times more Potassium and 1.8 times more Zinc than Muffins, oat bran.
• While 1 lb of Muffins, oat bran contains 5.5 times more Selenium and 131 times more Sodium than Dry Roasted Almonds.
• Both Roasted Almonds and Muffins, oat bran contain similar levels of Iron and Manganese per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Almonds has 2.2 times more Energy, 7.1 times more Fat, 3.8 times more Saturated Fat, 3.5 times more Omega 6, 2.4 times more Fiber and 3 times more Protein than Muffins, oat bran.
• While 1 lb of Muffins, oat bran contains 45.8 times more Omega 3, 2.3 times more Carbohydrate and 1.7 times more Sugars than Dry Roasted Almonds.
• 1 pound of Roasted Almonds provide inadequate amounts of Omega 3