Comparing Nutrients in 7 ounces Roasted Almonds VS Oat Bran

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Oat Bran	17%	16%	67%

Macro Nutrients

	Roasted Almonds	Oat Bran	Recommended Dietary Allowance
Energy	41% 1187kcal	17% 488kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	14.4% 14g	97g per day for Men 19-50 years
Saturated Fat	25.4% 8.12g	8.24% 2.64g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	151% 25.7g	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	32% 41.7g	101% 131g	130g per day for Men 19-50 years
Sugars	13.3% 9.64g	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	0.027% 0.02g	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	% 0.02g	NA	g per day for Men 19-50 years
Sucrose	% 9.43g	NA	g per day for Men 19-50 years
Fiber	57% 21.6g	80.4% 30.6g	38g per day for Men 19-50 years
Protein	74.3% 41.6g	61.3% 34.3g	56g per day for Men 19-50 years

Vitamins

	Roasted 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	12.7% 0.15mg	193% 2.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	183% 2.38mg	33.6% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	11.6% 1.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	59% 2.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	25% 0.33mg	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	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	316% 47.4mg	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

	Roasted Almonds	Oat Bran	Recommended Dietary Allowance
Calcium	53% 532mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	242% 2.2mg	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	93% 7.4mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	132% 554mg	111% 466mg	420mg per day for Men 19-50 years
Manganese	193% 4.43mg	486% 11mg	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	134% 935mg	208% 1457mg	700mg per day for Men 19-50 years
Potassium	41.6% 1415mg	33% 1123mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	163% 89.7μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	59.7% 6.57mg	56% 6.17mg	11mg per day for Men 19-50 years
Water	0.13% 4.8g	0.35% 13g	3700g per day for Men 19-50 years

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

• Dry Roasted Almonds have 5.4 times more Vitamin B2, 3.9 times more Vitamin B3 and 23.7 times more Vitamin E than Raw Oat Bran.
• While Raw Oat Bran contains 15.2 times more Vitamin B1, 4.6 times more Vitamin B5 and more Vitamin K than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Raw Oat Bran have similar amounts of Vitamin B6 and Vitamin B9 per 7 oz.
• Both Dry Roasted 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 Roasted Almonds vs Oat Bran:

• Dry Roasted Almonds have 4.6 times more Calcium, 2.7 times more Copper and 1.3 times more Potassium than Raw Oat Bran.
• While Raw Oat Bran contains 1.5 times more Iron, 2.5 times more Manganese, 1.6 times more Phosphorus and 22.6 times more Selenium than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Raw Oat Bran have similar amounts of Magnesium and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Almonds have 2.4 times more Energy, 7.5 times more Fat, 3.1 times more Saturated Fat, 4.9 times more Omega 6, 3.4 times more Sugars and 1.2 times more Protein than Raw Oat Bran.
• While Raw Oat Bran contains 12.1 times more Omega 3, 3.2 times more Carbohydrate and 1.4 times more Fiber than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Raw Oat Bran have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.