Comparing Nutrients in 7 ounces Almonds VS Oat Bran

Macros Ratio

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

Macro Nutrients

	Almonds	Oat Bran	Recommended Dietary Allowance
Energy	39.6% 1149kcal	17% 488kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	14.4% 14g	97g per day for Men 19-50 years
Saturated Fat	23.6% 7.54g	8.24% 2.64g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	31% 5.25g	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	101% 131g	130g per day for Men 19-50 years
Sugars	12% 8.63g	3.97% 2.88g	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	80.4% 30.6g	38g per day for Men 19-50 years
Protein	75% 42g	61.3% 34.3g	56g per day for Men 19-50 years

Vitamins

	Almonds	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	193% 2.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.26mg	33.6% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.18mg	11.6% 1.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	59% 2.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	25% 0.33mg	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	25.8% 103μg	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	339% 51mg	13.4% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5.3% 6.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Oat Bran	Recommended Dietary Allowance
Calcium	53.4% 534mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	227% 2.05mg	89% 0.8mg	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	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	128% 536mg	111% 466mg	420mg per day for Men 19-50 years
Manganese	188% 4.32mg	486% 11mg	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	208% 1457mg	700mg per day for Men 19-50 years
Potassium	42.8% 1455mg	33% 1123mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	163% 89.7μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	56% 6.17mg	11mg per day for Men 19-50 years
Water	0.24% 8.75g	0.35% 13g	3700g per day for Men 19-50 years

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

• Almonds have 5.2 times more Vitamin B2, 3.9 times more Vitamin B3 and 25.4 times more Vitamin E than Raw Oat Bran.
• While Raw Oat Bran contains 5.7 times more Vitamin B1, 3.2 times more Vitamin B5 and more Vitamin K than Almonds.
• Both Almonds and Raw Oat Bran have similar amounts of Vitamin B6 and Vitamin B9 per 7 oz.
• Both Almonds as well as Raw 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 Oat Bran:

• Almonds have 4.6 times more Calcium, 2.6 times more Copper and 1.3 times more Potassium than Raw Oat Bran.
• While Raw Oat Bran contains 1.5 times more Iron, 2.6 times more Manganese, 1.5 times more Phosphorus and 11 times more Selenium than Almonds.
• Both Almonds and Raw Oat Bran have similar amounts of Magnesium and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Almonds have 2.4 times more Energy, 7.1 times more Fat, 2.9 times more Saturated Fat, 4.7 times more Omega 6, 3 times more Sugars and 1.2 times more Protein than Raw Oat Bran.
• While Raw Oat Bran contains 40.3 times more Omega 3 and 3.1 times more Carbohydrate than Almonds.
• Both Almonds and Raw Oat Bran have similar amounts of Fiber per 7 oz.
• Both Almonds as well as Raw Oat Bran have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.