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

Weight per 500 calories

• Almonds: 86.4g
• Toasted Oat Bran Reduced-calorie Bread: 209g

Almonds have 2.4 times more energy per 100g than Toasted Oat Bran Reduced-calorie Bread. It has very high energy density when compared to other foods. Toasted Oat Bran Reduced-calorie Bread having above average energy density.

Which food has more nutrients per 500 calories - Almonds or Toasted Oat Bran Reduced-calorie Bread?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Toasted Oat Bran Reduced-calorie Bread	14%	13%	73%

Macro Nutrients

	Almonds	Toasted Oat Bran Reduced-calorie Bread	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.5% 43g	8.2% 7.95g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	3.46% 1.1g	32g per day for Men 19-50 years
Omega 3	0.16% 0.003g	16% 0.26g	1.6g per day for Men 19-50 years
Omega 6	62.6% 10.6g	23% 3.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.3% 18.6g	79% 103g	130g per day for Men 19-50 years
Sugars	5.2% 3.76g	12% 8.8g	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	0.13% 0.095g	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	% 0.15g	NA	g per day for Men 19-50 years
Sucrose	% 3.4g	NA	g per day for Men 19-50 years
Fiber	28.4% 10.8g	78.7% 30g	38g per day for Men 19-50 years
Protein	32.6% 18.3g	35.5% 20g	56g per day for Men 19-50 years

Vitamins

	Almonds	Toasted Oat Bran 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	14.8% 0.18mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.6% 0.98mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	52.7% 8.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.13% 0.41mg	6.95% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.1% 0.12mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	164% 49.2μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.5% 38μg	43% 172μg	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	148% 22mg	4.6% 0.69mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.5% 4.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Toasted Oat Bran Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	23.2% 232mg	14.2% 142mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	34% 0.31mg	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	40% 3.2mg	98% 7.85mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	27.4% 115mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	92% 2.1mg	2.3mg per day for Men 19-50 years
Molybdenum	87% 39μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	59.3% 415mg	43% 301mg	700mg per day for Men 19-50 years
Potassium	18.6% 633mg	7.5% 255mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	93% 51.3μg	55μg per day for Men 19-50 years
Sodium	0.058% 0.86mg	76.3% 1144mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	22.6% 2.5mg	11mg per day for Men 19-50 years
Water	0.1% 3.8g	2% 74.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Almonds vs Toasted Oat Bran Reduced-calorie Bread:

• Almonds have 2.2 times more Vitamin B2 and 32.1 times more Vitamin E than Toasted Oat Bran Reduced-calorie Bread.
• While Toasted Oat Bran Reduced-calorie Bread contains 4 times more Vitamin B1, 2.7 times more Vitamin B3, 1.5 times more Vitamin B6 and 4.5 times more Vitamin B9 than Almonds.
• Both Almonds and Toasted Oat Bran Reduced-calorie Bread have similar amounts of Vitamin B5 per 500 kcal.
• Both Almonds as well as Toasted Oat Bran Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Almonds vs Toasted Oat Bran Reduced-calorie Bread:

• Almonds have 1.6 times more Calcium, 2.9 times more Copper, 2 times more Magnesium, 1.4 times more Phosphorus and 2.5 times more Potassium than Toasted Oat Bran Reduced-calorie Bread.
• While Toasted Oat Bran Reduced-calorie Bread contains 2.4 times more Iron, 14.5 times more Selenium and 1325.2 times more Sodium than Almonds.
• Both Almonds and Toasted Oat Bran Reduced-calorie Bread have similar amounts of Manganese and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Almonds have 5.4 times more Fat, 3 times more Saturated Fat and 2.7 times more Omega 6 than Toasted Oat Bran Reduced-calorie Bread.
• While Toasted Oat Bran Reduced-calorie Bread contains 98.5 times more Omega 3, 5.5 times more Carbohydrate, 2.3 times more Sugars and 2.8 times more Fiber than Almonds.
• Both Almonds and Toasted Oat Bran Reduced-calorie Bread have similar amounts of Energy and Protein per 500 kcal.
• Both Almonds as well as Toasted Oat Bran Reduced-calorie Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.