Comparing Nutrients in 5 ounces Wheat Bran VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Wheat Bran	17%	11%	72%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Wheat Bran	Blanched Almonds	Recommended Dietary Allowance
Energy	10.6% 306kcal	29% 836kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6.02g	76.7% 74.4g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	17.5% 5.6g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	103% 17.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.3% 91g	20.4% 26.5g	130g per day for Men 19-50 years
Sugars	0.8% 0.58g	9.05% 6.56g	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% 0g	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	% 0.043g	g per day for Men 19-50 years
Sucrose	NA	% 6.32g	g per day for Men 19-50 years
Fiber	160% 60.7g	37% 14g	38g per day for Men 19-50 years
Protein	39.4% 22g	54% 30.3g	56g per day for Men 19-50 years

Vitamins

	Wheat Bran	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.8% 0.74mg	22.6% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63% 0.82mg	77.5% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	120% 19.2mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	8.9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.85mg	12.5% 0.16mg	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	28% 112μg	17.4% 69.5μg	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	14% 2.1mg	224% 33.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.24% 2.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Bran	Blanched Almonds	Recommended Dietary Allowance
Calcium	10.3% 103mg	33.5% 335mg	1000mg per day for Men 19-50 years
Copper	157% 1.4mg	162% 1.46mg	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	187% 15mg	58% 4.65mg	8mg per day for Men 19-50 years
Magnesium	206% 866mg	90% 380mg	420mg per day for Men 19-50 years
Manganese	709% 16.3mg	113% 2.6mg	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	205% 1436mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	49.3% 1675mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	200% 110μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	0.38% 14g	0.17% 6.4g	3700g per day for Men 19-50 years

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

• Crude Wheat Bran has 2.7 times more Vitamin B1, 3.9 times more Vitamin B3, 6.9 times more Vitamin B5, 11.3 times more Vitamin B6, 1.6 times more Vitamin B9 and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 15.9 times more Vitamin E than Crude Wheat Bran.
• Both Crude Wheat Bran and Blanched Almonds have similar amounts of Vitamin B2 per 5 oz.
• Both Crude Wheat Bran as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Wheat Bran vs Blanched Almonds:

• Crude Wheat Bran has 3.2 times more Iron, 2.3 times more Magnesium, 6.3 times more Manganese, 2.1 times more Phosphorus, 1.8 times more Potassium, 24.3 times more Selenium and 2.4 times more Zinc than Blanched Almonds.
• While Blanched Almonds contain 3.2 times more Calcium and 9.5 times more Sodium than Crude Wheat Bran.
• Both Crude Wheat Bran and Blanched Almonds have similar amounts of Copper per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Crude Wheat Bran has 41.8 times more Omega 3, 3.5 times more Carbohydrate and 4.3 times more Fiber than Blanched Almonds.
• While Blanched Almonds contain 2.7 times more Energy, 12.4 times more Fat, 6.3 times more Saturated Fat, 6.1 times more Omega 6, 11.3 times more Sugars and 1.4 times more Protein than Crude Wheat Bran.
• Both Crude Wheat Bran as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.