Comparing Nutrients in 500 calories Oat Bran Bread VS Blanched Almonds

Weight per 500 calories

• Oat Bran Bread: 212g
• Blanched Almonds: 84.7g

Blanched 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 500 calories - Oat Bran Bread or Blanched Almonds?

Macros Ratio

	Protein	Fat	Carbs
Oat Bran Bread	17%	16%	67%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Oat Bran Bread	Blanched Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.6% 9.32g	46% 44.5g	97g per day for Men 19-50 years
Saturated Fat	4.6% 1.48g	10.5% 3.35g	32g per day for Men 19-50 years
Omega 3	13.6% 0.22g	0.21% 0.003g	1.6g per day for Men 19-50 years
Omega 6	20% 3.37g	61.6% 10.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65% 84.3g	12% 16g	130g per day for Men 19-50 years
Sugars	22.5% 16.3g	5.4% 3.92g	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% 0g	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	% 0.025g	g per day for Men 19-50 years
Sucrose	NA	% 3.78g	g per day for Men 19-50 years
Fiber	25% 9.53g	22% 8.4g	38g per day for Men 19-50 years
Protein	39.3% 22g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Oat Bran Bread	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0.47% 4.24μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	89% 1.07mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56.4% 0.73mg	46.3% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64% 10.2mg	18.5% 2.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.6% 1.23mg	5.32% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.15mg	7.5% 0.097mg	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	43% 172μg	10.4% 41.5μg	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	6.2% 0.93mg	134% 20mg	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 Bread	Blanched Almonds	Recommended Dietary Allowance
Calcium	13.8% 138mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	31.8% 0.29mg	97% 0.87mg	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	82.6% 6.6mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	17.7% 74mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	71.8% 1.65mg	67.6% 1.56mg	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	42.7% 299mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	9.16% 311mg	16.4% 558mg	3400mg per day for Men 19-50 years
Selenium	116% 63.6μg	4.93% 2.7μg	55μg per day for Men 19-50 years
Sodium	50% 748mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	17% 1.9mg	23% 2.5mg	11mg per day for Men 19-50 years
Water	2.5% 93g	0.1% 3.82g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Oat Bran Bread vs Blanched Almonds:

• Oat Bran Bread has 6.6 times more Vitamin B1, 1.2 times more Vitamin B2, 3.5 times more Vitamin B3, 4.6 times more Vitamin B5, 1.6 times more Vitamin B6 and 4.1 times more Vitamin B9 than Blanched Almonds.
• While Blanched Almonds contain 21.6 times more Vitamin E than Oat Bran Bread.
• Both Oat Bran Bread as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Oat Bran Bread vs Blanched Almonds:

• Oat Bran Bread has 2.4 times more Iron, 23.4 times more Selenium and 46.4 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 1.5 times more Calcium, 3 times more Copper, 3.1 times more Magnesium, 1.4 times more Phosphorus, 1.8 times more Potassium and 1.3 times more Zinc than Oat Bran Bread.
• Both Oat Bran Bread and Blanched Almonds have similar amounts of Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Oat Bran Bread has 64.4 times more Omega 3, 5.3 times more Carbohydrate, 4.2 times more Sugars and 1.2 times more Protein than Blanched Almonds.
• While Blanched Almonds contain 4.8 times more Fat, 2.3 times more Saturated Fat and 3.1 times more Omega 6 than Oat Bran Bread.
• Both Oat Bran Bread and Blanched Almonds have similar amounts of Energy and Fiber per 500 kcal.
• Both Oat Bran Bread as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.