Comparing Nutrients in 7 ounces Rolls, dinner, oat bran VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Rolls, dinner, oat bran	16%	17%	67%
Almonds	14%	72%	14%

Macro Nutrients

	Rolls, dinner, oat bran	Almonds	Recommended Dietary Allowance
Energy	16% 468kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	9.4% 9.13g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	3.84% 1.23g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	144% 24.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.4% 79.8g	33% 42.8g	130g per day for Men 19-50 years
Sugars	18.3% 13.2g	12% 8.63g	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	0.3% 0.22g	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	% 0.34g	g per day for Men 19-50 years
Sucrose	NA	% 7.84g	g per day for Men 19-50 years
Fiber	21.4% 8.14g	65.3% 25g	38g per day for Men 19-50 years
Protein	33.7% 19g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Rolls, dinner, oat bran	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74% 0.89mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44% 0.57mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.4% 9.83mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	377% 113μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	47% 189μg	22% 87.3μg	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	6.35% 0.95mg	339% 51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, dinner, oat bran	Almonds	Recommended Dietary Allowance
Calcium	17% 169mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	227% 2.05mg	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	103% 8.2mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	15.6% 65.5mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	65% 1.5mg	188% 4.32mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	200% 90μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	32.6% 228mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	7.06% 240mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	106% 58μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	54.6% 820mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	18.4% 2.02mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	2.36% 87.3g	0.24% 8.75g	3700g per day for Men 19-50 years

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

• Rolls, dinner, oat bran have 2.2 times more Vitamin B1, 1.4 times more Vitamin B3, 2.2 times more Vitamin B9 and more Vitamin K than Almonds.
• While Almonds contain 3.9 times more Vitamin B2, 3 times more Vitamin B6 and 53.4 times more Vitamin E than Rolls, dinner, oat bran.
• Both Rolls, dinner, oat bran and Almonds have similar amounts of Vitamin B5 per 7 oz.
• Both Rolls, dinner, oat bran as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

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

• Rolls, dinner, oat bran have 7.1 times more Selenium, 413 times more Sodium and 10 times more Water than Almonds.
• While Almonds contain 3.2 times more Calcium, 7.6 times more Copper, 8.2 times more Magnesium, 2.9 times more Manganese, 4.2 times more Phosphorus, 6.1 times more Potassium and 3.1 times more Zinc than Rolls, dinner, oat bran.
• Both Rolls, dinner, oat bran and Almonds have similar amounts of Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Rolls, dinner, oat bran have 32.3 times more Omega 3, 1.9 times more Carbohydrate and 1.5 times more Sugars than Almonds.
• While Almonds contain 2.5 times more Energy, 10.9 times more Fat, 6.1 times more Saturated Fat, 8.4 times more Omega 6, 3 times more Fiber and 2.2 times more Protein than Rolls, dinner, oat bran.
• Both Rolls, dinner, oat bran as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.