Comparing Nutrients in 5 ounces Toasted Oat Bran Bread VS Roasted Almonds

Macros Ratio

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

Macro Nutrients

	Toasted Oat Bran Bread	Roasted Almonds	Recommended Dietary Allowance
Energy	12.7% 367kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	76.8% 74.5g	97g per day for Men 19-50 years
Saturated Fat	3.4% 1.1g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	14.6% 2.48g	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	47.6% 62g	23% 29.8g	130g per day for Men 19-50 years
Sugars	16.5% 12g	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	18.3% 6.95g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	29% 16g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Toasted 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	52.3% 0.63mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.4% 0.49mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.3% 6.77mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.23% 0.16mg	9.1% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.36% 0.057mg	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	24.5% 98μg	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	4.54% 0.68mg	226% 34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.54% 1.84μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Oat Bran Bread	Roasted Almonds	Recommended Dietary Allowance
Calcium	10% 101mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	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	60.8% 4.86mg	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	11.5% 48mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	47% 1.08mg	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	23.5% 164mg	95% 668mg	700mg per day for Men 19-50 years
Potassium	5.13% 174mg	29.7% 1011mg	3400mg per day for Men 19-50 years
Selenium	85% 46.8μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	36.6% 549mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	13.5% 1.5mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	1.47% 54.6g	0.092% 3.4g	3700g per day for Men 19-50 years

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

• Toasted Oat Bran Bread has 5.8 times more Vitamin B1, 1.3 times more Vitamin B3, 1.3 times more Vitamin B9 and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 3.5 times more Vitamin B2, 2.8 times more Vitamin B5, 3.4 times more Vitamin B6 and 49.8 times more Vitamin E than Toasted Oat Bran Bread.
• Both Toasted 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 Toasted Oat Bran Bread vs Roasted Almonds:

• Toasted Oat Bran Bread has 16.5 times more Selenium, 129 times more Sodium and 16 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 3.8 times more Calcium, 8.6 times more Copper, 8.2 times more Magnesium, 2.9 times more Manganese, 4.1 times more Phosphorus, 5.8 times more Potassium and 3.2 times more Zinc than Toasted Oat Bran Bread.
• Both Toasted Oat Bran Bread and Dry Roasted Almonds have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Toasted Oat Bran Bread has 11.4 times more Omega 3, 2.1 times more Carbohydrate and 1.7 times more Sugars than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.3 times more Energy, 10.9 times more Fat, 5.3 times more Saturated Fat, 7.4 times more Omega 6, 2.2 times more Fiber and 1.8 times more Protein than Toasted Oat Bran Bread.
• Both Toasted Oat Bran Bread as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.