Comparing Nutrients in 1 pound Oil Roasted Almonds VS Rolls, dinner, oat bran

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Rolls, dinner, oat bran	16%	17%	67%

Macro Nutrients

	Oil Roasted Almonds	Rolls, dinner, oat bran	Recommended Dietary Allowance
Energy	95% 2753kcal	37% 1070kcal	2900kcal per day for Men 19-50 years
Fat	258% 250g	21.5% 21g	97g per day for Men 19-50 years
Saturated Fat	59.6% 19g	8.77% 2.8g	32g per day for Men 19-50 years
Omega 3	0% 0g	27.5% 0.44g	1.6g per day for Men 19-50 years
Omega 6	361% 61.3g	39.2% 6.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.7% 80g	140% 182g	130g per day for Men 19-50 years
Sugars	28.5% 20.6g	41.7% 30.3g	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% 0g	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	% 0.18g	NA	g per day for Men 19-50 years
Sucrose	% 20g	NA	g per day for Men 19-50 years
Fiber	125% 47.6g	49% 18.6g	38g per day for Men 19-50 years
Protein	172% 96g	77% 43g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Rolls, dinner, 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	34.8% 0.42mg	169% 2.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.54mg	101% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.6mg	140% 22.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	39% 1.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.54mg	15.7% 0.2mg	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	30.6% 122μg	108% 431μg	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	785% 118mg	14.5% 2.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.54% 5.44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Rolls, dinner, oat bran	Recommended Dietary Allowance
Calcium	132% 1320mg	38.6% 386mg	1000mg per day for Men 19-50 years
Copper	481% 4.33mg	68.5% 0.62mg	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	209% 16.7mg	235% 18.8mg	8mg per day for Men 19-50 years
Magnesium	296% 1243mg	35.6% 150mg	420mg per day for Men 19-50 years
Manganese	485% 11mg	149% 3.42mg	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	302% 2114mg	74.5% 522mg	700mg per day for Men 19-50 years
Potassium	93% 3171mg	16% 549mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	242% 133μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	125% 1873mg	1500mg per day for Men 19-50 years
Zinc	127% 14mg	42% 4.63mg	11mg per day for Men 19-50 years
Water	0.34% 12.7g	5.4% 200g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Rolls, dinner, oat bran per 1 lb

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

Lets compare vitamin content per 1 pound of Oil Roasted Almonds vs Rolls, dinner, oat bran:

• 1 pound of Oil Roasted Almonds has 2.7 times more Vitamin B2, 2.6 times more Vitamin B6 and 54.1 times more Vitamin E than Rolls, dinner, oat bran.
• While 1 lb of Rolls, dinner, oat bran contains 4.9 times more Vitamin B1, 1.4 times more Vitamin B3, 1.9 times more Vitamin B5 and 3.5 times more Vitamin B9 than Oil Roasted Almonds.
• Both Oil Roasted Almonds as well as Rolls, dinner, oat bran have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Oil Roasted Almonds vs Rolls, dinner, oat bran:

• 1 pound of Oil Roasted Almonds has 3.4 times more Calcium, 7 times more Copper, 8.3 times more Magnesium, 3.3 times more Manganese, 4.1 times more Phosphorus, 5.8 times more Potassium and 3 times more Zinc than Rolls, dinner, oat bran.
• While 1 lb of Rolls, dinner, oat bran contains 7.1 times more Selenium and 413 times more Sodium than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Rolls, dinner, oat bran contain similar levels of Iron per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Almonds has 2.6 times more Energy, 12 times more Fat, 6.8 times more Saturated Fat, 9.2 times more Omega 6, 2.6 times more Fiber and 2.2 times more Protein than Rolls, dinner, oat bran.
• While 1 lb of Rolls, dinner, oat bran contains more Omega 3, 2.3 times more Carbohydrate and 1.5 times more Sugars than Oil Roasted Almonds.
• 1 pound of Oil Roasted Almonds provide inadequate amounts of Omega 3