Comparing Nutrients in 5 ounces Almonds VS Cooked Oat Bran

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cooked Oat Bran	19%	12%	69%

Macro Nutrients

	Almonds	Cooked Oat Bran	Recommended Dietary Allowance
Energy	28.3% 821kcal	1.96% 56.7kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	1.26% 1.2g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	2.7% 0.46g	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	12.5% 16.2g	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	9.7% 3.7g	38g per day for Men 19-50 years
Protein	53.5% 30g	8.13% 4.55g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cooked Oat Bran	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	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	3.7% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	1.28% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	6.15% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	2.73% 0.035mg	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	2.13% 8.5μg	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	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	Cooked Oat Bran	Recommended Dietary Allowance
Calcium	38% 381mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	10.4% 0.094mg	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	15.6% 1.25mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	13.5% 56.7mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	59.4% 1.37mg	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	24% 169mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	3.84% 130mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	6.83% 0.75mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	3.2% 119g	3700g per day for Men 19-50 years

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

• Almonds have 1.3 times more Vitamin B1, 33.5 times more Vitamin B2, 25.1 times more Vitamin B3, 2.2 times more Vitamin B5, 5.5 times more Vitamin B6 and 7.3 times more Vitamin B9 than Cooked Oat Bran.
• Both Almonds as well as Cooked Oat Bran have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Almonds vs Cooked Oat Bran:

• Almonds have 26.9 times more Calcium, 15.6 times more Copper, 4.2 times more Iron, 6.8 times more Magnesium, 2.3 times more Manganese, 4 times more Phosphorus, 8 times more Potassium and 5.9 times more Zinc than Cooked Oat Bran.
• While Cooked Oat Bran contains 1.9 times more Selenium and 19 times more Water than Almonds.

Comparison of macro-nutrients per 5 ounces:

• Almonds have 14.5 times more Energy, 58.1 times more Fat, 23.3 times more Saturated Fat, 38 times more Omega 6, 1.9 times more Carbohydrate, 4.8 times more Fiber and 6.6 times more Protein than Cooked Oat Bran.
• Both Almonds as well as Cooked Oat Bran have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.