Comparing Nutrients in 5 ounces Almonds VS Wheat Bran

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Wheat Bran	17%	11%	72%

Macro Nutrients

	Almonds	Wheat Bran	Recommended Dietary Allowance
Energy	28.3% 821kcal	10.6% 306kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	6.2% 6.02g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	17% 2.9g	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	70.3% 91g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	0.8% 0.58g	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	160% 60.7g	38g per day for Men 19-50 years
Protein	53.5% 30g	39.4% 22g	56g per day for Men 19-50 years

Vitamins

	Almonds	Wheat 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	61.8% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	63% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	120% 19.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	142% 1.85mg	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% 112μg	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	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.24% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Wheat Bran	Recommended Dietary Allowance
Calcium	38% 381mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	157% 1.4mg	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	187% 15mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	206% 866mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	709% 16.3mg	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	205% 1436mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	49.3% 1675mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	200% 110μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	0.38% 14g	3700g per day for Men 19-50 years

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

• Almonds have 2 times more Vitamin B2 and 17.2 times more Vitamin E than Crude Wheat Bran.
• While Crude Wheat Bran contains 2.6 times more Vitamin B1, 3.8 times more Vitamin B3, 4.6 times more Vitamin B5, 9.5 times more Vitamin B6, 1.8 times more Vitamin B9 and more Vitamin K than Almonds.
• Both Almonds as well as Crude Wheat 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 Wheat Bran:

• Almonds have 3.7 times more Calcium than Crude Wheat Bran.
• While Crude Wheat Bran contains 2.8 times more Iron, 2.3 times more Magnesium, 5.3 times more Manganese, 2.1 times more Phosphorus, 1.6 times more Potassium, 18.9 times more Selenium and 2.3 times more Zinc than Almonds.
• Both Almonds and Crude Wheat Bran have similar amounts of Copper per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Almonds have 2.7 times more Energy, 11.7 times more Fat, 6 times more Saturated Fat, 6 times more Omega 6, 10.6 times more Sugars and 1.4 times more Protein than Crude Wheat Bran.
• While Crude Wheat Bran contains 55.7 times more Omega 3, 3 times more Carbohydrate and 3.4 times more Fiber than Almonds.
• Both Almonds as well as Crude Wheat Bran have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.