Comparing Nutrients in 300 calories Almonds VS Oatmeal Reduced-calorie Bread

Weight per 300 calories

• Almonds: 51.8g
• Oatmeal Reduced-calorie Bread: 143g

Almonds have 2.8 times more energy per 100g than Oatmeal Reduced-calorie Bread. It has very high energy density when compared to other foods. Oatmeal Reduced-calorie Bread having above average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Oatmeal Reduced-calorie Bread	13%	13%	74%

Macro Nutrients

	Almonds	Oatmeal Reduced-calorie Bread	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.7% 26g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	6.16% 1.97g	2.67% 0.86g	32g per day for Men 19-50 years
Omega 3	0.097% 0.002g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	37.6% 6.4g	11% 1.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.6% 11g	47.6% 62g	130g per day for Men 19-50 years
Sugars	3.1% 2.25g	NA	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	0.079% 0.057g	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	% 0.088g	NA	g per day for Men 19-50 years
Sucrose	% 2.05g	NA	g per day for Men 19-50 years
Fiber	17% 6.48g	NA	38g per day for Men 19-50 years
Protein	19.6% 11g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Almonds	Oatmeal Reduced-calorie Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.85% 0.11mg	41.4% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	27% 4.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.24mg	12.3% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.46% 0.071mg	4.95% 0.064mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	98% 29.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.7% 22.8μg	19.6% 78.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	5.95% 0.14μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.32% 0.29mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	88.5% 13.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Oatmeal Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	14% 139mg	16.4% 164mg	1000mg per day for Men 19-50 years
Copper	59.4% 0.53mg	15.7% 0.14mg	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	24% 1.92mg	41% 3.3mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	8.16% 34.3mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	33.5% 0.77mg	2.3mg per day for Men 19-50 years
Molybdenum	52% 23.5μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	35.6% 249mg	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	11% 380mg	5.2% 177mg	3400mg per day for Men 19-50 years
Selenium	3.86% 2.12μg	59.7% 33μg	55μg per day for Men 19-50 years
Sodium	0.035% 0.52mg	37% 554mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	10.8% 1.2mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	1.7% 63g	3700g per day for Men 19-50 years

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

• Almonds have 1.5 times more Vitamin B2 than Oatmeal Reduced-calorie Bread.
• While Oatmeal Reduced-calorie Bread contains 4.7 times more Vitamin B1, 2.3 times more Vitamin B3, 2.5 times more Vitamin B5, 3.4 times more Vitamin B9 and more Vitamin B12 than Almonds.
• Both Almonds and Oatmeal Reduced-calorie Bread have similar amounts of Vitamin B6 per 300 kcal.
• Both Almonds as well as Oatmeal Reduced-calorie Bread have insufficient amounts of Vitamin A and Vitamin C in 300 kcal.

Comparing minerals per 300 calories for Almonds vs Oatmeal Reduced-calorie Bread:

• Almonds have 3.8 times more Copper, 4.1 times more Magnesium, 1.5 times more Manganese, 1.7 times more Phosphorus, 2.1 times more Potassium and 1.4 times more Zinc than Oatmeal Reduced-calorie Bread.
• While Oatmeal Reduced-calorie Bread contains 1.7 times more Iron, 15.5 times more Selenium and 1069.8 times more Sodium than Almonds.
• Both Almonds and Oatmeal Reduced-calorie Bread have similar amounts of Calcium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Almonds have 5.2 times more Fat, 2.3 times more Saturated Fat and 3.5 times more Omega 6 than Oatmeal Reduced-calorie Bread.
• While Oatmeal Reduced-calorie Bread contains 57.9 times more Omega 3 and 5.5 times more Carbohydrate than Almonds.
• Both Almonds and Oatmeal Reduced-calorie Bread have similar amounts of Energy and Protein per 300 kcal.
• Both Almonds as well as Oatmeal Reduced-calorie Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.