Comparing Nutrients in 500 calories Oat Bran Reduced-calorie Bread VS Almonds

Weight per 500 calories

• Oat Bran Reduced-calorie Bread: 249g
• Almonds: 86.4g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.2% 7.96g	44.5% 43g	97g per day for Men 19-50 years
Saturated Fat	3.46% 1.1g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	16% 0.25g	0.16% 0.003g	1.6g per day for Men 19-50 years
Omega 6	23% 3.9g	62.6% 10.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	12% 8.76g	5.2% 3.76g	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	0.13% 0.095g	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	% 0.15g	g per day for Men 19-50 years
Sucrose	NA	% 3.4g	g per day for Men 19-50 years
Fiber	78.6% 30g	28.4% 10.8g	38g per day for Men 19-50 years
Protein	35.5% 20g	32.6% 18.3g	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	73.4% 0.88mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39% 0.5mg	75.6% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.5% 9.36mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.5% 1.22mg	8.13% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.7% 0.26mg	9.1% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	164% 49.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50.4% 201μg	9.5% 38μg	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	4.64% 0.7mg	148% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.52% 4.23μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Bran Reduced-calorie Bread	Almonds	Recommended Dietary Allowance
Calcium	14% 142mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	80.4% 0.72mg	99% 0.89mg	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	98% 7.84mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	32.6% 137mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	119% 2.74mg	82% 1.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	87% 39μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	49.4% 346mg	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	93% 51.2μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	76% 1142mg	0.058% 0.86mg	1500mg per day for Men 19-50 years
Zinc	23.7% 2.6mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	3.1% 114g	0.1% 3.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
• Both Oat Bran Reduced-calorie Bread as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.