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

Macros Ratio

	Protein	Fat	Carbs
Oat Bran Reduced-calorie Bread	14%	13%	73%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Oat Bran Reduced-calorie Bread	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	9.82% 285kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	4.68% 4.54g	80.6% 78.2g	97g per day for Men 19-50 years
Saturated Fat	1.97% 0.63g	18.6% 5.96g	32g per day for Men 19-50 years
Omega 3	9.04% 0.14g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	13% 2.22g	113% 19g	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	19.3% 25g	130g per day for Men 19-50 years
Sugars	6.9% 5g	8.9% 6.45g	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% 0g	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	% 0.057g	g per day for Men 19-50 years
Sucrose	NA	% 6.2g	g per day for Men 19-50 years
Fiber	44.8% 17g	39% 15g	38g per day for Men 19-50 years
Protein	20.2% 11.3g	53.7% 30g	56g per day for Men 19-50 years

Vitamins

	Oat Bran Reduced-calorie Bread	Oil 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	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.3% 5.33mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.2% 0.15mg	13% 0.17mg	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	9.57% 38.3μg	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	245% 37mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	8.08% 80.8mg	41.2% 412mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	150% 1.35mg	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	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	18.6% 78mg	92% 388mg	420mg per day for Men 19-50 years
Manganese	68% 1.56mg	152% 3.5mg	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	94% 661mg	700mg per day for Men 19-50 years
Potassium	4.25% 145mg	29% 991mg	3400mg per day for Men 19-50 years
Selenium	53% 29μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	43.4% 651mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	13.5% 1.5mg	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	1.76% 65.2g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Oat Bran Reduced-calorie Bread VS Oil Roasted Almonds per 5 oz

Compare the macro and micronutrient content in 5 oz of Oat Bran Reduced-calorie Bread versus 5 oz of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Oat Bran Reduced-calorie Bread have 3.8 times more Vitamin B1, 2.1 times more Vitamin B5 and 3 times more Vitamin B9 than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 3.8 times more Vitamin B2 and 92.8 times more Vitamin E than Oat Bran Reduced-calorie Bread.
• Both Oat Bran Reduced-calorie Bread and Oil Roasted Almonds provide similar amounts of Vitamin B3 and Vitamin B6 per five ounces.
• 5 ounces of Oat Bran Reduced-calorie Bread have insufficient amounts of Vitamin E
• Both Oat Bran Reduced-calorie Bread as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Oat Bran Reduced-calorie Bread vs Oil Roasted Almonds:

• 5 ounces of Oat Bran Reduced-calorie Bread have 5 times more Selenium and 459 times more Sodium than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 5.1 times more Calcium, 3.3 times more Copper, 5 times more Magnesium, 2.2 times more Manganese, 3.4 times more Phosphorus, 6.9 times more Potassium and 2.9 times more Zinc than Oat Bran Reduced-calorie Bread.
• Both Oat Bran Reduced-calorie Bread and Oil Roasted Almonds contain similar levels of Iron per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oat Bran Reduced-calorie Bread have more Omega 3 and 2.3 times more Carbohydrate than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 3 times more Energy, 17.2 times more Fat, 9.5 times more Saturated Fat, 8.6 times more Omega 6, 1.3 times more Sugars and 2.7 times more Protein than Oat Bran Reduced-calorie Bread.
• Both Oat Bran Reduced-calorie Bread and Oil Roasted Almonds offer comparable quantities of Fiber per five ounces.
• 5 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3