Comparing Nutrients in 5 ounces Oatmeal Bread VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Oatmeal Bread	13%	15%	72%
Almond paste	8%	52%	40%

Macro Nutrients

	Oatmeal Bread	Almond paste	Recommended Dietary Allowance
Energy	13% 381kcal	22.4% 649kcal	2900kcal per day for Men 19-50 years
Fat	6.43% 6.24g	40.5% 39.3g	97g per day for Men 19-50 years
Saturated Fat	3.1% 1g	11.6% 3.73g	32g per day for Men 19-50 years
Omega 3	8.86% 0.14g	17.6% 0.28g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.27g	46.5% 7.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53% 68.7g	52% 67.8g	130g per day for Men 19-50 years
Sugars	16% 11.5g	71% 51.4g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15% 5.67g	18% 6.8g	38g per day for Men 19-50 years
Protein	21.3% 12g	22.8% 12.8g	56g per day for Men 19-50 years

Vitamins

	Oatmeal Bread	Almond paste	Recommended Dietary Allowance
Vitamin A	0.79% 7.1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47% 0.57mg	9.7% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.8% 4.45mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.67% 0.48mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.4% 0.096mg	3.93% 0.051mg	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	22% 88μg	26% 103μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.77% 0.043μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.16% 0.14mg	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	128% 19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.77% 2.13μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oatmeal Bread	Almond paste	Recommended Dietary Allowance
Calcium	9.36% 94mg	24.4% 244mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	71.5% 0.64mg	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	48% 3.83mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	12.5% 52.4mg	44% 184mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	52.8% 1.2mg	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	25.5% 179mg	52.2% 366mg	700mg per day for Men 19-50 years
Potassium	5.92% 201mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	63.4% 35μg	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	42.2% 634mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	13% 1.45mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	1.4% 52g	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Oatmeal Bread VS Almond paste per 5 oz

Compare the macro and micronutrient content in 5 oz of Oatmeal Bread versus 5 oz of Almond paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Oatmeal Bread vs Almond paste:

• 5 ounces of Oatmeal Bread have 4.9 times more Vitamin B1, 2.2 times more Vitamin B3, 3 times more Vitamin B5 and 1.9 times more Vitamin B6 than Almond paste.
• While 5 oz of Almond paste contain 1.7 times more Vitamin B2 and 28.2 times more Vitamin E than Oatmeal Bread.
• Both Oatmeal Bread and Almond paste provide similar amounts of Vitamin B9 per five ounces.
• Both Oatmeal Bread as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Oatmeal Bread vs Almond paste:

• 5 ounces of Oatmeal Bread have 1.7 times more Iron, 5.9 times more Selenium and 49.7 times more Sodium than Almond paste.
• While 5 oz of Almond paste contain 2.6 times more Calcium, 2.2 times more Copper, 3.5 times more Magnesium, 2 times more Phosphorus, 2.2 times more Potassium and 1.5 times more Zinc than Oatmeal Bread.
• Both Oatmeal Bread and Almond paste contain similar levels of Manganese per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Almond paste contain 1.7 times more Energy, 6.3 times more Fat, 3.7 times more Saturated Fat, 2 times more Omega 3, 3.5 times more Omega 6 and 4.5 times more Sugars than Oatmeal Bread.
• Both Oatmeal Bread and Almond paste offer comparable quantities of Carbohydrate, Fiber and Protein per five ounces.