Comparing Nutrients in 7 ounces Almonds VS Muffins, oat bran

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Muffins, oat bran	10%	23%	67%

Macro Nutrients

	Almonds	Muffins, oat bran	Recommended Dietary Allowance
Energy	39.6% 1149kcal	18.5% 536kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	15% 14.7g	97g per day for Men 19-50 years
Saturated Fat	23.6% 7.54g	6.74% 2.16g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	57% 0.91g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	42.8% 7.27g	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	73.7% 96g	130g per day for Men 19-50 years
Sugars	12% 8.63g	22.5% 16.3g	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	24% 9.13g	38g per day for Men 19-50 years
Protein	75% 42g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Almonds	Muffins, oat bran	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	43.3% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.26mg	14.5% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.18mg	5.2% 0.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	24.6% 0.32mg	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	44% 177μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.83% 0.02μg	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	8.73% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	21.5% 25.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Muffins, oat bran	Recommended Dietary Allowance
Calcium	53.4% 534mg	12.5% 125mg	1000mg per day for Men 19-50 years
Copper	227% 2.05mg	72.8% 0.65mg	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	104% 8.33mg	8mg per day for Men 19-50 years
Magnesium	128% 536mg	74% 312mg	420mg per day for Men 19-50 years
Manganese	188% 4.32mg	227% 5.2mg	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	107% 746mg	700mg per day for Men 19-50 years
Potassium	42.8% 1455mg	29.6% 1006mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	39.7% 22μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	52% 780mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	33% 3.65mg	11mg per day for Men 19-50 years
Water	0.24% 8.75g	1.88% 69.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Almonds vs Muffins, oat bran:

• Almonds have 12 times more Vitamin B2, 8.6 times more Vitamin B3 and 38.8 times more Vitamin E than Muffins, oat bran.
• While Muffins, oat bran contain 1.3 times more Vitamin B1, 2.1 times more Vitamin B5, 2 times more Vitamin B9 and more Vitamin K than Almonds.
• Both Almonds and Muffins, oat bran have similar amounts of Vitamin B6 per 7 oz.
• Both Almonds as well as Muffins, oat bran have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Almonds vs Muffins, oat bran:

• Almonds have 4.3 times more Calcium, 3.1 times more Copper, 1.7 times more Magnesium, 1.3 times more Phosphorus, 1.4 times more Potassium and 1.7 times more Zinc than Muffins, oat bran.
• While Muffins, oat bran contain 2.7 times more Selenium and 393 times more Sodium than Almonds.
• Both Almonds and Muffins, oat bran have similar amounts of Iron and Manganese per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Almonds have 2.1 times more Energy, 6.7 times more Fat, 3.5 times more Saturated Fat, 3.4 times more Omega 6, 2.7 times more Fiber and 3 times more Protein than Muffins, oat bran.
• While Muffins, oat bran contain 152.7 times more Omega 3, 2.2 times more Carbohydrate and 1.9 times more Sugars than Almonds.
• Both Almonds as well as Muffins, oat bran have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.