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

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Oat Bran Reduced-calorie Bread	14%	13%	73%

Macro Nutrients

	Almonds	Oat Bran Reduced-calorie Bread	Recommended Dietary Allowance
Energy	28.3% 821kcal	9.82% 285kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	4.68% 4.54g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	1.97% 0.63g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	9.04% 0.14g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	13% 2.22g	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	45% 58.5g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	6.9% 5g	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	44.8% 17g	38g per day for Men 19-50 years
Protein	53.5% 30g	20.2% 11.3g	56g per day for Men 19-50 years

Vitamins

	Almonds	Oat Bran Reduced-calorie Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.2% 0.29mg	42% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	33.3% 5.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	11.2% 0.15mg	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	28.7% 115μg	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	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Oat Bran Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	38% 381mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	46% 0.41mg	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	56% 4.47mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	18.6% 78mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	68% 1.56mg	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	28% 197mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	4.25% 145mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	53% 29μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	43.4% 651mg	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	1.76% 65.2g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Almonds have 5.6 times more Vitamin B2, 1.3 times more Vitamin B6 and 91.5 times more Vitamin E than Oat Bran Reduced-calorie Bread.
• While 5 oz of Oat Bran Reduced-calorie Bread contain 1.7 times more Vitamin B1 and 1.8 times more Vitamin B9 than Almonds.
• Both Almonds and Oat Bran Reduced-calorie Bread provide similar amounts of Vitamin B3 and Vitamin B5 per five ounces.
• 5 ounces of Oat Bran Reduced-calorie Bread have insufficient amounts of Vitamin E
• Both Almonds as well as Oat Bran Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in five ounces.

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

• 5 ounces of Almonds have 4.7 times more Calcium, 3.5 times more Copper, 4.9 times more Magnesium, 2 times more Manganese, 3.5 times more Phosphorus, 7.2 times more Potassium and 3 times more Zinc than Oat Bran Reduced-calorie Bread.
• While 5 oz of Oat Bran Reduced-calorie Bread contain 5 times more Selenium and 459 times more Sodium than Almonds.
• Both Almonds and Oat Bran Reduced-calorie Bread contain similar levels of Iron per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Almonds have 2.9 times more Energy, 15.6 times more Fat, 8.5 times more Saturated Fat, 7.9 times more Omega 6, 1.2 times more Sugars and 2.6 times more Protein than Oat Bran Reduced-calorie Bread.
• While 5 oz of Oat Bran Reduced-calorie Bread contain 34 times more Omega 3 and 1.9 times more Carbohydrate than Almonds.
• Both Almonds and Oat Bran Reduced-calorie Bread offer comparable quantities of Fiber per five ounces.
• 5 ounces of Almonds provide inadequate amounts of Omega 3