Comparing Nutrients in 7 ounces Oat Bran VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Oat Bran	17%	16%	67%
Almond paste	8%	52%	40%

Macro Nutrients

	Oat Bran	Almond paste	Recommended Dietary Allowance
Energy	17% 488kcal	31.3% 909kcal	2900kcal per day for Men 19-50 years
Fat	14.4% 14g	56.8% 55g	97g per day for Men 19-50 years
Saturated Fat	8.24% 2.64g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	24.7% 0.39g	1.6g per day for Men 19-50 years
Omega 6	31% 5.25g	65% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	101% 131g	73% 95g	130g per day for Men 19-50 years
Sugars	3.97% 2.88g	99% 72g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	80.4% 30.6g	25% 9.53g	38g per day for Men 19-50 years
Protein	61.3% 34.3g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Oat Bran	Almond paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	193% 2.32mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.6% 0.44mg	63% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.6% 1.85mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59% 2.96mg	4.5% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	5.5% 0.071mg	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	25.8% 103μg	36.2% 145μg	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	0.22% 0.2mg	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	13.4% 2mg	179% 27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.35μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Bran	Almond paste	Recommended Dietary Allowance
Calcium	11.5% 115mg	34% 341mg	1000mg per day for Men 19-50 years
Copper	89% 0.8mg	100% 0.9mg	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	134% 10.7mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	111% 466mg	61.4% 258mg	420mg per day for Men 19-50 years
Manganese	486% 11mg	74% 1.7mg	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	208% 1457mg	73% 512mg	700mg per day for Men 19-50 years
Potassium	33% 1123mg	18.3% 623mg	3400mg per day for Men 19-50 years
Selenium	163% 89.7μg	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	56% 6.17mg	26.7% 2.94mg	11mg per day for Men 19-50 years
Water	0.35% 13g	0.76% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Oat Bran VS Almond paste per 7 oz

Compare the macro and micronutrient content in 7 oz of Oat Bran versus 7 oz of Almond paste to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Oat Bran have 14.3 times more Vitamin B1, 13.2 times more Vitamin B5, 4.6 times more Vitamin B6 and more Vitamin K than Almond paste.
• While 7 oz of Almond paste contain 1.9 times more Vitamin B2, 1.5 times more Vitamin B3, 1.4 times more Vitamin B9 and 13.4 times more Vitamin E than Raw Oat Bran.
• 7 ounces of Almond paste have insufficient amounts of Vitamin K
• Both Raw Oat Bran as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Oat Bran vs Almond paste:

• 7 ounces of Oat Bran have 3.4 times more Iron, 1.8 times more Magnesium, 6.6 times more Manganese, 2.8 times more Phosphorus, 1.8 times more Potassium, 10.8 times more Selenium and 2.1 times more Zinc than Almond paste.
• While 7 oz of Almond paste contain 3 times more Calcium than Raw Oat Bran.
• Both Oat Bran and Almond paste contain similar levels of Copper per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oat Bran have 1.4 times more Carbohydrate, 3.2 times more Fiber and 1.9 times more Protein than Almond paste.
• While 7 oz of Almond paste contain 1.9 times more Energy, 3.9 times more Fat, 2 times more Saturated Fat, 1.6 times more Omega 3, 2.1 times more Omega 6 and 25 times more Sugars than Raw Oat Bran.