Comparing Nutrients in 5 ounces Oat Bran Bread VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Oat Bran Bread	17%	16%	67%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Oat Bran Bread	Roasted Almonds	Recommended Dietary Allowance
Energy	11.5% 335kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	6.43% 6.24g	76.8% 74.5g	97g per day for Men 19-50 years
Saturated Fat	3.1% 0.99g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	9.12% 0.15g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	13.3% 2.25g	108% 18.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.4% 56.4g	23% 29.8g	130g per day for Men 19-50 years
Sugars	15% 11g	9.5% 6.9g	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	0.02% 0.014g	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	% 0.014g	g per day for Men 19-50 years
Sucrose	NA	% 6.73g	g per day for Men 19-50 years
Fiber	16.8% 6.38g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	26.3% 14.7g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Oat Bran Bread	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59.5% 0.71mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.7% 0.49mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.8% 6.85mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.5% 0.82mg	9.1% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.96% 0.1mg	15% 0.19mg	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	28.7% 115μg	19.5% 78μg	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	4.16% 0.62mg	226% 34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Bran Bread	Roasted Almonds	Recommended Dietary Allowance
Calcium	9.2% 92mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	173% 1.56mg	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	55.3% 4.42mg	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	48% 1.1mg	138% 3.16mg	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	28.6% 200mg	95% 668mg	700mg per day for Men 19-50 years
Potassium	6.13% 208mg	29.7% 1011mg	3400mg per day for Men 19-50 years
Selenium	77.3% 42.5μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	33.4% 500mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.26mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	1.7% 62.4g	0.092% 3.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Oat Bran Bread vs Roasted Almonds:

• Oat Bran Bread has 6.5 times more Vitamin B1, 1.3 times more Vitamin B3, 1.8 times more Vitamin B5, 1.5 times more Vitamin B9 and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 3.5 times more Vitamin B2, 1.9 times more Vitamin B6 and 54.3 times more Vitamin E than Oat Bran Bread.
• Both Oat Bran Bread as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Oat Bran Bread vs Roasted Almonds:

• Oat Bran Bread has 15 times more Selenium, 117.7 times more Sodium and 18.3 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 4.1 times more Calcium, 8.1 times more Copper, 8 times more Magnesium, 2.9 times more Manganese, 3.3 times more Phosphorus, 4.9 times more Potassium and 3.7 times more Zinc than Oat Bran Bread.
• Both Oat Bran Bread and Dry Roasted Almonds have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Oat Bran Bread has 10.3 times more Omega 3, 1.9 times more Carbohydrate and 1.6 times more Sugars than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.5 times more Energy, 11.9 times more Fat, 5.9 times more Saturated Fat, 8.1 times more Omega 6, 2.4 times more Fiber and 2 times more Protein than Oat Bran Bread.
• Both Oat Bran Bread as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.