Comparing Nutrients in 300 calories Oat Bran Reduced-calorie Bread VS Almonds

Weight per 300 calories

• Oat Bran Reduced-calorie Bread: 149g
• Almonds: 51.8g

Almonds have 2.9 times more energy per unit of mass than Oat Bran Reduced-calorie Bread, which is very high in comparison to other foods. Oat Bran Reduced-calorie Bread having above average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Oat Bran Reduced-calorie Bread	14%	13%	73%
Almonds	14%	72%	14%

Macro Nutrients

	Oat Bran Reduced-calorie Bread	Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.92% 4.78g	26.7% 26g	97g per day for Men 19-50 years
Saturated Fat	2.08% 0.66g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	9.5% 0.15g	0.097% 0.002g	1.6g per day for Men 19-50 years
Omega 6	13.8% 2.34g	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	47.4% 61.6g	8.6% 11g	130g per day for Men 19-50 years
Sugars	7.25% 5.25g	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	47% 18g	17% 6.48g	38g per day for Men 19-50 years
Protein	21.3% 12g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Oat Bran 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	44% 0.53mg	8.85% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.3% 0.3mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.6mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.7% 0.73mg	4.9% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.15mg	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	30.2% 121μg	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	2.8% 0.42mg	88.5% 13.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.1% 2.54μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Bran Reduced-calorie Bread	Almonds	Recommended Dietary Allowance
Calcium	8.5% 85mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	48.3% 0.43mg	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	58.8% 4.7mg	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	19.5% 82mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	71.4% 1.64mg	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	29.6% 207mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	4.48% 152mg	11% 380mg	3400mg per day for Men 19-50 years
Selenium	56% 30.7μg	3.86% 2.12μg	55μg per day for Men 19-50 years
Sodium	45.7% 685mg	0.035% 0.52mg	1500mg per day for Men 19-50 years
Zinc	14.2% 1.57mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	1.86% 68.7g	0.062% 2.3g	3700g per day for Men 19-50 years

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

• Oat Bran Reduced-calorie Bread has 5 times more Vitamin B1, 3 times more Vitamin B3, 3 times more Vitamin B5, 2.2 times more Vitamin B6 and 5.3 times more Vitamin B9 than Almonds.
• While Almonds contain 1.9 times more Vitamin B2 and 31.8 times more Vitamin E than Oat Bran Reduced-calorie Bread.
• Both Oat Bran Reduced-calorie 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 Reduced-calorie Bread vs Almonds:

• Oat Bran Reduced-calorie Bread has 2.4 times more Iron, 1.5 times more Manganese, 14.5 times more Selenium and 1322.2 times more Sodium than Almonds.
• While Almonds contain 1.6 times more Calcium, 1.7 times more Magnesium and 2.5 times more Potassium than Oat Bran Reduced-calorie Bread.
• Both Oat Bran Reduced-calorie Bread and Almonds have similar amounts of Copper, Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Oat Bran Reduced-calorie Bread has 97.9 times more Omega 3, 5.5 times more Carbohydrate, 2.3 times more Sugars and 2.8 times more Fiber than Almonds.
• While Almonds contain 5.4 times more Fat, 3 times more Saturated Fat and 2.7 times more Omega 6 than Oat Bran Reduced-calorie Bread.
• Both Oat Bran Reduced-calorie Bread and Almonds have similar amounts of Energy and Protein per 300 kcal.
• Both Oat Bran Reduced-calorie Bread as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.