Comparing Nutrients in 7 ounces Oatmeal Reduced-calorie Bread VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Oatmeal Reduced-calorie Bread	13%	13%	74%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Oatmeal Reduced-calorie Bread	Roasted Almonds	Recommended Dietary Allowance
Energy	14.4% 417kcal	41% 1187kcal	2900kcal per day for Men 19-50 years
Fat	7.16% 6.95g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	3.7% 1.2g	25.4% 8.12g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	15% 2.56g	151% 25.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66% 86g	32% 41.7g	130g per day for Men 19-50 years
Sugars	NA	13.3% 9.64g	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	0.027% 0.02g	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	% 0.02g	g per day for Men 19-50 years
Sucrose	NA	% 9.43g	g per day for Men 19-50 years
Fiber	NA	57% 21.6g	38g per day for Men 19-50 years
Protein	27% 15g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Oatmeal Reduced-calorie Bread	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	57.5% 0.69mg	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	183% 2.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.6% 6mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.86mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	20.8% 0.27mg	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	27.3% 109μg	27.3% 109μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8.27% 0.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.44% 0.4mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	316% 47.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oatmeal Reduced-calorie Bread	Roasted Almonds	Recommended Dietary Allowance
Calcium	23% 228mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	242% 2.2mg	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	57% 4.56mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	132% 554mg	420mg per day for Men 19-50 years
Manganese	46.5% 1.07mg	193% 4.43mg	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	28.3% 198mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	7.24% 246mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	83% 45.6μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	51.3% 770mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	15% 1.65mg	59.7% 6.57mg	11mg per day for Men 19-50 years
Water	2.36% 87.3g	0.13% 4.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Oatmeal Reduced-calorie Bread vs Roasted Almonds:

• Oatmeal Reduced-calorie Bread has 4.5 times more Vitamin B1, 1.3 times more Vitamin B5 and more Vitamin B12 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 4.3 times more Vitamin B2 and 3 times more Vitamin B6 than Oatmeal Reduced-calorie Bread.
• Both Oatmeal Reduced-calorie Bread and Dry Roasted Almonds have similar amounts of Vitamin B3 and Vitamin B9 per 7 oz.
• Both Oatmeal Reduced-calorie Bread as well as Dry Roasted Almonds have insufficient amounts of Vitamin A and Vitamin C in 7 oz.

Comparing minerals per 7 ounces for Oatmeal Reduced-calorie Bread vs Roasted Almonds:

• Oatmeal Reduced-calorie Bread has 11.5 times more Selenium, 129.3 times more Sodium and 18.3 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.3 times more Calcium, 11.1 times more Copper, 1.6 times more Iron, 11.6 times more Magnesium, 4.1 times more Manganese, 4.7 times more Phosphorus, 5.8 times more Potassium and 4 times more Zinc than Oatmeal Reduced-calorie Bread.

Comparison of macro-nutrients per 7 ounces:

• Oatmeal Reduced-calorie Bread has 6.3 times more Omega 3 and 2.1 times more Carbohydrate than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.8 times more Energy, 15 times more Fat, 6.8 times more Saturated Fat, 10 times more Omega 6 and 2.8 times more Protein than Oatmeal Reduced-calorie Bread.
• Both Oatmeal Reduced-calorie Bread as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.