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

Weight per 500 calories

• Oatmeal Reduced-calorie Bread: 238g
• Roasted Almonds: 83.6g

Dry Roasted 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 Roasted Almonds?

Macros Ratio

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

Macro Nutrients

	Oatmeal Reduced-calorie Bread	Roasted Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.6% 8.33g	45.3% 44g	97g per day for Men 19-50 years
Saturated Fat	4.46% 1.43g	10.7% 3.42g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	0.52% 0.008g	1.6g per day for Men 19-50 years
Omega 6	18% 3.07g	63.7% 11g	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	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	NA	5.6% 4.06g	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	0.012% 0.008g	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	% 0.008g	g per day for Men 19-50 years
Sucrose	NA	% 3.97g	g per day for Men 19-50 years
Fiber	NA	24% 9.1g	38g per day for Men 19-50 years
Protein	32.3% 18g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Oatmeal Reduced-calorie Bread	Roasted 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	5.37% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.3% 0.67mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	19% 3.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.5% 1.03mg	5.37% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.24% 0.11mg	8.75% 0.11mg	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	32.7% 131μg	11.5% 46μg	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	133% 20mg	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	Roasted Almonds	Recommended Dietary Allowance
Calcium	27.4% 274mg	22.4% 224mg	1000mg per day for Men 19-50 years
Copper	26% 0.24mg	102% 0.92mg	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	39% 3.1mg	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	81% 1.87mg	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	34% 238mg	56.3% 394mg	700mg per day for Men 19-50 years
Potassium	8.7% 295mg	17.5% 596mg	3400mg per day for Men 19-50 years
Selenium	100% 54.8μg	3.04% 1.67μg	55μg per day for Men 19-50 years
Sodium	61.6% 924mg	0.17% 2.5mg	1500mg per day for Men 19-50 years
Zinc	18% 1.98mg	25% 2.77mg	11mg per day for Men 19-50 years
Water	2.83% 105g	0.054% 2g	3700g per day for Men 19-50 years

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

• Oatmeal Reduced-calorie Bread has 12.9 times more Vitamin B1, 2.4 times more Vitamin B3, 3.8 times more Vitamin B5, 2.8 times more Vitamin B9 and more Vitamin B12 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.5 times more Vitamin B2 than Oatmeal Reduced-calorie Bread.
• Both Oatmeal Reduced-calorie Bread and Dry Roasted Almonds have similar amounts of Vitamin B6 per 500 kcal.
• Both Oatmeal Reduced-calorie Bread as well as Dry Roasted Almonds have insufficient amounts of Vitamin A and Vitamin C in 500 kcal.

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

• Oatmeal Reduced-calorie Bread has 1.2 times more Calcium, 1.8 times more Iron, 32.7 times more Selenium and 368.3 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 3.9 times more Copper, 4.1 times more Magnesium, 1.5 times more Manganese, 1.7 times more Phosphorus, 2 times more Potassium and 1.4 times more Zinc than Oatmeal Reduced-calorie Bread.

Comparison of macro-nutrients per 500 calories:

• Oatmeal Reduced-calorie Bread has 17.9 times more Omega 3 and 5.9 times more Carbohydrate than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 5.3 times more Fat, 2.4 times more Saturated Fat and 3.5 times more Omega 6 than Oatmeal Reduced-calorie Bread.
• Both Oatmeal Reduced-calorie Bread and Dry Roasted Almonds have similar amounts of Energy and Protein per 500 kcal.
• Both Oatmeal Reduced-calorie Bread as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.