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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Almonds	Oatmeal 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	41% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	27% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	12.2% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	4.9% 0.064mg	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	19.5% 78μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	5.9% 0.14μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.31% 0.28mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	242% 36.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Oatmeal Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	38% 381mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	15.6% 0.14mg	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	40.8% 3.26mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	8.1% 34mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	33.2% 0.76mg	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	20.2% 142mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	5.17% 176mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	59.3% 32.6μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	36.7% 550mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	1.7% 62.4g	3700g per day for Men 19-50 years

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

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

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

• Almonds have 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.
• While Oatmeal Reduced-calorie Bread contains 5.6 times more Selenium, 388 times more Sodium and 10 times more Water than Almonds.

Comparison of macro-nutrients per 5 ounces:

• Almonds have 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.
• While Oatmeal Reduced-calorie Bread contains 21 times more Omega 3 and 2 times more Carbohydrate than Almonds.
• Both Almonds as well as Oatmeal Reduced-calorie Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.