Comparing Nutrients in 5 ounces Almonds VS Toasted Oat Bran Bread

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Toasted Oat Bran Bread	17%	16%	67%

Macro Nutrients

	Almonds	Toasted Oat Bran Bread	Recommended Dietary Allowance
Energy	28.3% 821kcal	12.7% 367kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	3.4% 1.1g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	14.6% 2.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.5% 30.5g	47.6% 62g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	16.5% 12g	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	0.22% 0.16g	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	% 0.24g	NA	g per day for Men 19-50 years
Sucrose	% 5.6g	NA	g per day for Men 19-50 years
Fiber	46.6% 17.7g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	53.5% 30g	29% 16g	56g per day for Men 19-50 years

Vitamins

	Almonds	Toasted Oat Bran Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.2% 0.29mg	52.3% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	37.4% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	42.3% 6.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	3.23% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	269% 80.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15.6% 62.4μg	24.5% 98μg	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	242% 36.3mg	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.54% 1.84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Toasted Oat Bran Bread	Recommended Dietary Allowance
Calcium	38% 381mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	20% 0.18mg	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	65.7% 5.26mg	60.8% 4.86mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	11.5% 48mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	47% 1.08mg	2.3mg per day for Men 19-50 years
Molybdenum	143% 64.2μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	97% 682mg	23.5% 164mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	5.13% 174mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	85% 46.8μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	36.6% 549mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	13.5% 1.5mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	1.47% 54.6g	3700g per day for Men 19-50 years

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

• Almonds have 3.3 times more Vitamin B2, 4.1 times more Vitamin B5, 3.4 times more Vitamin B6 and 53.4 times more Vitamin E than Toasted Oat Bran Bread.
• While Toasted Oat Bran Bread contains 2.2 times more Vitamin B1, 1.3 times more Vitamin B3, 1.6 times more Vitamin B9 and more Vitamin K than Almonds.
• Both Almonds as well as Toasted Oat Bran Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Almonds vs Toasted Oat Bran Bread:

• Almonds have 3.8 times more Calcium, 8.1 times more Copper, 7.9 times more Magnesium, 2.9 times more Manganese, 4.1 times more Phosphorus, 6 times more Potassium and 3 times more Zinc than Toasted Oat Bran Bread.
• While Toasted Oat Bran Bread contains 8 times more Selenium, 387 times more Sodium and 8.7 times more Water than Almonds.
• Both Almonds and Toasted Oat Bran Bread have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Almonds have 2.2 times more Energy, 10.4 times more Fat, 5 times more Saturated Fat, 7.1 times more Omega 6, 2.6 times more Fiber and 1.9 times more Protein than Toasted Oat Bran Bread.
• While Toasted Oat Bran Bread contains 38 times more Omega 3, 2 times more Carbohydrate and 1.9 times more Sugars than Almonds.
• Both Almonds as well as Toasted Oat Bran Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.