Comparing Nutrients in 7 ounces Almonds VS Oatmeal Bread

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Oatmeal Bread	13%	15%	72%

Macro Nutrients

	Almonds	Oatmeal Bread	Recommended Dietary Allowance
Energy	39.6% 1149kcal	18.4% 534kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	9% 8.73g	97g per day for Men 19-50 years
Saturated Fat	23.6% 7.54g	4.36% 1.4g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	12.4% 0.2g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	18.7% 3.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 42.8g	74% 96g	130g per day for Men 19-50 years
Sugars	12% 8.63g	22.3% 16g	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	0.3% 0.22g	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	% 0.34g	NA	g per day for Men 19-50 years
Sucrose	% 7.84g	NA	g per day for Men 19-50 years
Fiber	65.3% 25g	21% 7.94g	38g per day for Men 19-50 years
Protein	75% 42g	29.8% 16.7g	56g per day for Men 19-50 years

Vitamins

	Almonds	Oatmeal Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.26mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.18mg	39% 6.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	13.5% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	10.4% 0.13mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	377% 113μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22% 87.3μg	30.8% 123μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.5% 0.06μg	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	339% 51mg	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.5% 2.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Oatmeal Bread	Recommended Dietary Allowance
Calcium	53.4% 534mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	227% 2.05mg	46% 0.41mg	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	92% 7.36mg	67% 5.36mg	8mg per day for Men 19-50 years
Magnesium	128% 536mg	17.5% 73.4mg	420mg per day for Men 19-50 years
Manganese	188% 4.32mg	81% 1.87mg	2.3mg per day for Men 19-50 years
Molybdenum	200% 90μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	136% 955mg	35.7% 250mg	700mg per day for Men 19-50 years
Potassium	42.8% 1455mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	88.8% 49μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	59% 887mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	18.4% 2.02mg	11mg per day for Men 19-50 years
Water	0.24% 8.75g	1.97% 73g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Almonds vs Oatmeal Bread:

• Almonds have 4.7 times more Vitamin B2, 1.4 times more Vitamin B5, 2 times more Vitamin B6 and 53.4 times more Vitamin E than Oatmeal Bread.
• While Oatmeal Bread contains 1.9 times more Vitamin B1, 1.4 times more Vitamin B9, more Vitamin B12 and more Vitamin K than Almonds.
• Both Almonds and Oatmeal Bread have similar amounts of Vitamin B3 per 7 oz.
• Both Almonds as well as Oatmeal Bread have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Almonds vs Oatmeal Bread:

• Almonds have 4.1 times more Calcium, 4.9 times more Copper, 1.4 times more Iron, 7.3 times more Magnesium, 2.3 times more Manganese, 3.8 times more Phosphorus, 5.2 times more Potassium and 3.1 times more Zinc than Oatmeal Bread.
• While Oatmeal Bread contains 6 times more Selenium and 447 times more Sodium than Almonds.

Comparison of macro-nutrients per 7 ounces:

• Almonds have 2.2 times more Energy, 11.3 times more Fat, 5.4 times more Saturated Fat, 7.7 times more Omega 6, 3.1 times more Fiber and 2.5 times more Protein than Oatmeal Bread.
• While Oatmeal Bread contains 33.3 times more Omega 3, 2.3 times more Carbohydrate and 1.9 times more Sugars than Almonds.
• Both Almonds as well as Oatmeal Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.