Comparing Nutrients in 5 ounces Oat Bran VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Oat Bran	17%	16%	67%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Oat Bran	Roasted Almonds	Recommended Dietary Allowance
Energy	12% 349kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	10.3% 9.96g	76.8% 74.5g	97g per day for Men 19-50 years
Saturated Fat	5.9% 1.9g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	10.7% 0.17g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	22% 3.75g	108% 18.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72.2% 94g	23% 29.8g	130g per day for Men 19-50 years
Sugars	2.83% 2.06g	9.5% 6.9g	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	NA	0.02% 0.014g	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	NA	% 0.014g	g per day for Men 19-50 years
Sucrose	NA	% 6.73g	g per day for Men 19-50 years
Fiber	57.4% 22g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	43.8% 24.5g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Oat Bran	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	138% 1.66mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.27% 1.32mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.2% 2.1mg	9.1% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	18.4% 73.7μg	19.5% 78μg	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	9.54% 1.43mg	226% 34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.78% 4.54μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Bran	Roasted Almonds	Recommended Dietary Allowance
Calcium	8.22% 82.2mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	63.5% 0.57mg	173% 1.56mg	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	96% 7.67mg	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	79.3% 333mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	347% 8mg	138% 3.16mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	149% 1040mg	95% 668mg	700mg per day for Men 19-50 years
Potassium	23.6% 802mg	29.7% 1011mg	3400mg per day for Men 19-50 years
Selenium	116% 64μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	0.25% 9.3g	0.092% 3.4g	3700g per day for Men 19-50 years

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

• Raw Oat Bran has 15.2 times more Vitamin B1, 4.6 times more Vitamin B5, 1.2 times more Vitamin B6 and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 5.4 times more Vitamin B2, 3.9 times more Vitamin B3 and 23.7 times more Vitamin E than Raw Oat Bran.
• Both Raw Oat Bran and Dry Roasted Almonds have similar amounts of Vitamin B9 per 5 oz.
• Both Raw Oat Bran as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

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

• Raw Oat Bran has 1.5 times more Iron, 2.5 times more Manganese, 1.6 times more Phosphorus and 22.6 times more Selenium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 4.6 times more Calcium, 2.7 times more Copper and 1.3 times more Potassium than Raw Oat Bran.
• Both Raw Oat Bran and Dry Roasted Almonds have similar amounts of Magnesium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Oat Bran has 12.1 times more Omega 3, 3.2 times more Carbohydrate and 1.4 times more Fiber than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.4 times more Energy, 7.5 times more Fat, 3.1 times more Saturated Fat, 4.9 times more Omega 6 and 3.4 times more Sugars than Raw Oat Bran.
• Both Raw Oat Bran and Dry Roasted Almonds have similar amounts of Protein per 5 oz.
• Both Raw Oat Bran as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.