Comparing Nutrients in 7 ounces Toasted Oat Bran Bread VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Toasted Oat Bran Bread	17%	16%	67%
Almonds	14%	72%	14%

Macro Nutrients

	Toasted Oat Bran Bread	Almonds	Recommended Dietary Allowance
Energy	17.7% 514kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	9.82% 9.53g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	4.75% 1.52g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	14% 0.23g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	20.4% 3.47g	144% 24.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66.7% 86.7g	33% 42.8g	130g per day for Men 19-50 years
Sugars	23% 16.8g	12% 8.63g	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	0.3% 0.22g	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	% 0.34g	g per day for Men 19-50 years
Sucrose	NA	% 7.84g	g per day for Men 19-50 years
Fiber	25.6% 9.72g	65.3% 25g	38g per day for Men 19-50 years
Protein	40.4% 22.6g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Toasted Oat Bran Bread	Almonds	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73.3% 0.88mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.4% 0.68mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.3% 9.5mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.52% 0.23mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	377% 113μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	34.2% 137μg	22% 87.3μg	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	6.35% 0.95mg	339% 51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.15% 2.58μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Oat Bran Bread	Almonds	Recommended Dietary Allowance
Calcium	14% 141mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	28.2% 0.25mg	227% 2.05mg	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	85% 6.8mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	16% 67.5mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	65.6% 1.5mg	188% 4.32mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	200% 90μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	33% 230mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	7.18% 244mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	119% 65.5μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	51% 768mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	2.06% 76.4g	0.24% 8.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Toasted Oat Bran Bread vs Almonds:

• Toasted Oat Bran Bread has 2.2 times more Vitamin B1, 1.3 times more Vitamin B3, 1.6 times more Vitamin B9 and more Vitamin K than Almonds.
• While Almonds contain 3.3 times more Vitamin B2, 4.1 times more Vitamin B5, 3.4 times more Vitamin B6 and 53.4 times more Vitamin E than Toasted Oat Bran Bread.
• Both Toasted Oat Bran Bread as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Toasted Oat Bran Bread vs Almonds:

• Toasted Oat Bran Bread has 8 times more Selenium, 387 times more Sodium and 8.7 times more Water than Almonds.
• While Almonds contain 3.8 times more Calcium, 8.1 times more Copper, 7.9 times more Magnesium, 2.9 times more Manganese, 4.1 times more Phosphorus, 6 times more Potassium and 3 times more Zinc than Toasted Oat Bran Bread.
• Both Toasted Oat Bran Bread and Almonds have similar amounts of Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Toasted Oat Bran Bread has 38 times more Omega 3, 2 times more Carbohydrate and 1.9 times more Sugars than Almonds.
• While Almonds contain 2.2 times more Energy, 10.4 times more Fat, 5 times more Saturated Fat, 7.1 times more Omega 6, 2.6 times more Fiber and 1.9 times more Protein than Toasted Oat Bran Bread.
• Both Toasted Oat Bran Bread as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.