Comparing Nutrients in 5 ounces Oatmeal Reduced-calorie Bread VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Oatmeal Reduced-calorie Bread	13%	13%	74%
Almonds	14%	72%	14%

Macro Nutrients

	Oatmeal Reduced-calorie Bread	Almonds	Recommended Dietary Allowance
Energy	10.3% 298kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	5.1% 4.96g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	2.65% 0.85g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	10.7% 1.83g	103% 17.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.2% 61.4g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	NA	8.5% 6.17g	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	0.22% 0.16g	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	% 0.24g	g per day for Men 19-50 years
Sucrose	NA	% 5.6g	g per day for Men 19-50 years
Fiber	NA	46.6% 17.7g	38g per day for Men 19-50 years
Protein	19.2% 10.8g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Oatmeal Reduced-calorie Bread	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41% 0.49mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.3mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.2% 0.61mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.9% 0.064mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	269% 80.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19.5% 78μg	15.6% 62.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	5.9% 0.14μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.31% 0.28mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oatmeal Reduced-calorie Bread	Almonds	Recommended Dietary Allowance
Calcium	16.3% 163mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	15.6% 0.14mg	162% 1.46mg	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	40.8% 3.26mg	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	8.1% 34mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	33.2% 0.76mg	134% 3.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	143% 64.2μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	20.2% 142mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	5.17% 176mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	59.3% 32.6μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	36.7% 550mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	1.7% 62.4g	0.17% 6.25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Oatmeal Reduced-calorie Bread vs Almonds:

• Oatmeal Reduced-calorie Bread has 1.7 times more Vitamin B1, 1.3 times more Vitamin B9 and more Vitamin B12 than Almonds.
• While Almonds contain 4.1 times more Vitamin B2 and 3 times more Vitamin B6 than Oatmeal Reduced-calorie Bread.
• Both Oatmeal Reduced-calorie Bread and Almonds have similar amounts of Vitamin B3 and Vitamin B5 per 5 oz.
• Both Oatmeal Reduced-calorie Bread as well as Almonds have insufficient amounts of Vitamin A and Vitamin C in 5 oz.

Comparing minerals per 5 ounces for Oatmeal Reduced-calorie Bread vs Almonds:

• Oatmeal Reduced-calorie Bread has 5.6 times more Selenium, 388 times more Sodium and 10 times more Water than Almonds.
• While Almonds contain 2.3 times more Calcium, 10.4 times more Copper, 1.6 times more Iron, 11.3 times more Magnesium, 4 times more Manganese, 4.8 times more Phosphorus, 5.9 times more Potassium and 3.8 times more Zinc than Oatmeal Reduced-calorie Bread.

Comparison of macro-nutrients per 5 ounces:

• Oatmeal Reduced-calorie Bread has 21 times more Omega 3 and 2 times more Carbohydrate than Almonds.
• While Almonds contain 2.8 times more Energy, 14.3 times more Fat, 6.3 times more Saturated Fat, 9.6 times more Omega 6 and 2.8 times more Protein than Oatmeal Reduced-calorie Bread.
• Both Oatmeal Reduced-calorie Bread as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.