Comparing Nutrients in 5 ounces Oat Bran Reduced-calorie Bread VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Oat Bran Reduced-calorie Bread	14%	13%	73%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Oat Bran Reduced-calorie Bread	Roasted Almonds	Recommended Dietary Allowance
Energy	9.82% 285kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	4.68% 4.54g	76.8% 74.5g	97g per day for Men 19-50 years
Saturated Fat	1.97% 0.63g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	9.04% 0.14g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	13% 2.22g	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	45% 58.5g	23% 29.8g	130g per day for Men 19-50 years
Sugars	6.9% 5g	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	44.8% 17g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	20.2% 11.3g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Oat Bran Reduced-calorie Bread	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42% 0.5mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.3% 5.33mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	9.1% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.2% 0.15mg	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	2.65% 0.4mg	226% 34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Bran Reduced-calorie Bread	Roasted Almonds	Recommended Dietary Allowance
Calcium	8.08% 80.8mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	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	56% 4.47mg	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	18.6% 78mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	68% 1.56mg	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% 197mg	95% 668mg	700mg per day for Men 19-50 years
Potassium	4.25% 145mg	29.7% 1011mg	3400mg per day for Men 19-50 years
Selenium	53% 29μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	43.4% 651mg	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	1.76% 65.2g	0.092% 3.4g	3700g per day for Men 19-50 years

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

• Oat Bran Reduced-calorie Bread has 4.6 times more Vitamin B1, 1.5 times more Vitamin B5, 1.5 times more Vitamin B9 and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 5.9 times more Vitamin B2, 1.3 times more Vitamin B6 and 85.4 times more Vitamin E than Oat Bran Reduced-calorie Bread.
• Both Oat Bran Reduced-calorie Bread and Dry Roasted Almonds have similar amounts of Vitamin B3 per 5 oz.
• Both Oat Bran Reduced-calorie 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 Reduced-calorie Bread vs Roasted Almonds:

• Oat Bran Reduced-calorie Bread has 10.3 times more Selenium, 153 times more Sodium and 19.1 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 4.7 times more Calcium, 3.8 times more Copper, 5.1 times more Magnesium, 2 times more Manganese, 3.4 times more Phosphorus, 7 times more Potassium and 3.2 times more Zinc than Oat Bran Reduced-calorie Bread.
• Both Oat Bran Reduced-calorie Bread and Dry Roasted Almonds have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Oat Bran Reduced-calorie Bread has 10.2 times more Omega 3 and 2 times more Carbohydrate than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 3 times more Energy, 16.4 times more Fat, 9.2 times more Saturated Fat, 8.3 times more Omega 6, 1.4 times more Sugars and 2.6 times more Protein than Oat Bran Reduced-calorie Bread.
• Both Oat Bran Reduced-calorie Bread and Dry Roasted Almonds have similar amounts of Fiber per 5 oz.
• Both Oat Bran Reduced-calorie Bread as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.