Comparing Nutrients in 500 calories Oatmeal Reduced-calorie Bread VS Almonds

Weight per 500 calories

• Oatmeal Reduced-calorie Bread: 238g
• Almonds: 86.4g

Almonds have 2.8 times more energy per unit of mass than Oatmeal Reduced-calorie Bread, which is very high in comparison to other foods. Oatmeal Reduced-calorie Bread having above average energy density.

Which food has more nutrients per 500 calories - Oatmeal Reduced-calorie Bread or Almonds?

Macros Ratio

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

Macro Nutrients

	Oatmeal Reduced-calorie Bread	Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.6% 8.33g	44.5% 43g	97g per day for Men 19-50 years
Saturated Fat	4.46% 1.43g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	0.16% 0.003g	1.6g per day for Men 19-50 years
Omega 6	18% 3.07g	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	79.3% 103g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	NA	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	NA	28.4% 10.8g	38g per day for Men 19-50 years
Protein	32.3% 18g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Oatmeal 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	69% 0.83mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.3% 0.67mg	75.6% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.5% 1.03mg	8.13% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.24% 0.11mg	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	32.7% 131μg	9.5% 38μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	9.92% 0.24μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.53% 0.48mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	148% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oatmeal Reduced-calorie Bread	Almonds	Recommended Dietary Allowance
Calcium	27.4% 274mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	26% 0.24mg	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	68.5% 5.48mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	13.6% 57mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	55.8% 1.3mg	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	34% 238mg	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	8.7% 295mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	100% 54.8μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	61.6% 924mg	0.058% 0.86mg	1500mg per day for Men 19-50 years
Zinc	18% 1.98mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	2.83% 105g	0.1% 3.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Oatmeal Reduced-calorie Bread vs Almonds:

• Oatmeal Reduced-calorie Bread has 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.
• While Almonds contain 1.5 times more Vitamin B2 than Oatmeal Reduced-calorie Bread.
• Both Oatmeal Reduced-calorie Bread and Almonds have similar amounts of Vitamin B6 per 500 kcal.
• Both Oatmeal Reduced-calorie Bread as well as Almonds have insufficient amounts of Vitamin A and Vitamin C in 500 kcal.

Comparing minerals per 500 calories for Oatmeal Reduced-calorie Bread vs Almonds:

• Oatmeal Reduced-calorie Bread has 1.7 times more Iron, 15.5 times more Selenium and 1069.8 times more Sodium than Almonds.
• While Almonds contain 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.
• Both Oatmeal Reduced-calorie Bread and Almonds have similar amounts of Calcium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Oatmeal Reduced-calorie Bread has 57.9 times more Omega 3 and 5.5 times more Carbohydrate than Almonds.
• While Almonds contain 5.2 times more Fat, 2.3 times more Saturated Fat and 3.5 times more Omega 6 than Oatmeal Reduced-calorie Bread.
• Both Oatmeal Reduced-calorie Bread and Almonds have similar amounts of Energy and Protein per 500 kcal.
• Both Oatmeal Reduced-calorie Bread as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.