Comparing Nutrients in 500 calories Roasted Almonds VS Rolls, dinner, oat bran

Weight per 500 calories

• Roasted Almonds: 83.6g
• Rolls, dinner, oat bran: 212g

Roasted Almonds have 2.5 times more energy per 100g than Rolls, dinner, oat bran. It has very high energy density when compared to other foods. Rolls, dinner, oat bran having above average energy density.

Discover which food has more nutrients per 500 calories - Roasted Almonds or Rolls, dinner, oat bran?

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Rolls, dinner, oat bran	16%	17%	67%

Macro Nutrients

	Roasted Almonds	Rolls, dinner, oat bran	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.3% 44g	10% 9.75g	97g per day for Men 19-50 years
Saturated Fat	10.7% 3.42g	4.1% 1.3g	32g per day for Men 19-50 years
Omega 3	0.52% 0.008g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	63.7% 11g	18.3% 3.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.5% 17.6g	65.5% 85g	130g per day for Men 19-50 years
Sugars	5.6% 4.06g	19.5% 14g	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	0.012% 0.008g	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	% 0.008g	NA	g per day for Men 19-50 years
Sucrose	% 3.97g	NA	g per day for Men 19-50 years
Fiber	24% 9.1g	23% 8.7g	38g per day for Men 19-50 years
Protein	31.3% 17.5g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Rolls, dinner, oat bran	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.37% 0.064mg	79% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.04mg	65.6% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.37% 0.27mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.75% 0.11mg	7.33% 0.095mg	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	11.5% 46μg	50.3% 201μg	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	133% 20mg	6.78% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.1% 2.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Rolls, dinner, oat bran	Recommended Dietary Allowance
Calcium	22.4% 224mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	32% 0.29mg	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	39% 3.1mg	110% 8.77mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	16.6% 70mg	420mg per day for Men 19-50 years
Manganese	81% 1.87mg	69.5% 1.6mg	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	56.3% 394mg	35% 244mg	700mg per day for Men 19-50 years
Potassium	17.5% 596mg	7.54% 256mg	3400mg per day for Men 19-50 years
Selenium	3.04% 1.67μg	113% 62μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.5mg	58.3% 875mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	19.6% 2.16mg	11mg per day for Men 19-50 years
Water	0.054% 2g	2.5% 93g	3700g per day for Men 19-50 years

Roasted Almonds VS Rolls, Dinner, Oat Bran Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Roasted Almonds or Rolls, dinner, oat bran?

Lets compare vitamin content per 500 calories of Roasted Almonds vs Rolls, dinner, oat bran:

• 500 calories of Roasted Almonds have 1.6 times more Vitamin B2 and 19.7 times more Vitamin E than Rolls, dinner, oat bran.
• While 500 kcal of Rolls, dinner, oat bran contain 14.7 times more Vitamin B1, 3.5 times more Vitamin B3, 3.4 times more Vitamin B5 and 4.4 times more Vitamin B9 than Dry Roasted Almonds.
• 500 calories of Roasted Almonds have insufficient amounts of Vitamin B1 and Vitamin B5
• 500 calories of Rolls, dinner, oat bran have insufficient amounts of Vitamin E
• Both Dry Roasted Almonds as well as Rolls, dinner, oat bran have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Roasted Almonds vs Rolls, dinner, oat bran:

• 500 calories of Roasted Almonds have 1.2 times more Calcium, 3.2 times more Copper, 3.3 times more Magnesium, 1.6 times more Phosphorus, 2.3 times more Potassium and 1.3 times more Zinc than Rolls, dinner, oat bran.
• While 500 kcal of Rolls, dinner, oat bran contain 2.8 times more Iron, 37.1 times more Selenium and 348.8 times more Sodium than Dry Roasted Almonds.
• Both Roasted Almonds and Rolls, dinner, oat bran contain similar levels of Manganese per 500 calories.
• 500 calories of Roasted Almonds lack sufficient amounts of Selenium
• 500 calories of Rolls, dinner, oat bran lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Roasted Almonds have 4.5 times more Fat, 2.6 times more Saturated Fat and 3.5 times more Omega 6 than Rolls, dinner, oat bran.
• While 500 kcal of Rolls, dinner, oat bran contain 24.6 times more Omega 3, 4.8 times more Carbohydrate and 3.5 times more Sugars than Dry Roasted Almonds.
• Both Roasted Almonds and Rolls, dinner, oat bran offer comparable quantities of Energy, Fiber and Protein per 500 calories.
• 500 calories of Roasted Almonds provide inadequate amounts of Omega 3