Comparing Nutrients in 300 calories Oat Bran Bread VS Almonds

Weight per 300 calories

• Oat Bran Bread: 127g
• Almonds: 51.8g

Almonds have 2.5 times more energy per unit of mass than Oat Bran Bread, which is very high in comparison to other foods. Oat Bran Bread having above average energy density.

Which food has more nutrients per 300 calories - Oat Bran Bread or Almonds?

Macros Ratio

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

Macro Nutrients

	Oat Bran Bread	Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.77% 5.6g	26.7% 26g	97g per day for Men 19-50 years
Saturated Fat	2.77% 0.89g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	8.2% 0.13g	0.097% 0.002g	1.6g per day for Men 19-50 years
Omega 6	12% 2.02g	37.6% 6.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39% 50.6g	8.6% 11g	130g per day for Men 19-50 years
Sugars	13.5% 9.8g	3.1% 2.25g	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	0.079% 0.057g	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	% 0.088g	g per day for Men 19-50 years
Sucrose	NA	% 2.05g	g per day for Men 19-50 years
Fiber	15% 5.72g	17% 6.48g	38g per day for Men 19-50 years
Protein	23.6% 13.2g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Oat Bran Bread	Almonds	Recommended Dietary Allowance
Vitamin A	0.28% 2.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.4% 0.64mg	8.85% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.4% 6.14mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.8% 0.74mg	4.9% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.14% 0.093mg	5.46% 0.071mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	98% 29.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	25.7% 103μg	5.7% 22.8μg	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	3.73% 0.56mg	88.5% 13.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.27% 1.53μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Bran Bread	Almonds	Recommended Dietary Allowance
Calcium	8.26% 82.6mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	59.4% 0.53mg	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	49.6% 3.97mg	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	10.6% 44.5mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	49% 1.13mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	52% 23.5μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	25.6% 179mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	5.5% 187mg	11% 380mg	3400mg per day for Men 19-50 years
Selenium	69.3% 38μg	3.86% 2.12μg	55μg per day for Men 19-50 years
Sodium	30% 449mg	0.035% 0.52mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.13mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	1.5% 56g	0.062% 2.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Oat Bran Bread vs Almonds:

• Oat Bran Bread has 6 times more Vitamin B1, 3.3 times more Vitamin B3, 3 times more Vitamin B5, 1.3 times more Vitamin B6 and 4.5 times more Vitamin B9 than Almonds.
• While Almonds contain 1.3 times more Vitamin B2 and 23.7 times more Vitamin E than Oat Bran Bread.
• Both Oat Bran Bread as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Oat Bran Bread vs Almonds:

• Oat Bran Bread has 2.1 times more Iron, 18 times more Selenium and 866 times more Sodium than Almonds.
• While Almonds contain 1.7 times more Calcium, 3.1 times more Copper, 3.1 times more Magnesium, 1.4 times more Phosphorus, 2 times more Potassium and 1.4 times more Zinc than Oat Bran Bread.
• Both Oat Bran Bread and Almonds have similar amounts of Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Oat Bran Bread has 84.2 times more Omega 3, 4.5 times more Carbohydrate, 4.3 times more Sugars and 1.2 times more Protein than Almonds.
• While Almonds contain 4.6 times more Fat, 2.2 times more Saturated Fat and 3.2 times more Omega 6 than Oat Bran Bread.
• Both Oat Bran Bread and Almonds have similar amounts of Energy and Fiber per 300 kcal.
• Both Oat Bran Bread as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.