Compare Foods

Sign in
Menu
Select from foods

Comparing Nutrients in 7 ounces Wheat BranVS Almonds

Macros Ratio

Protein Fat Carbs

Wheat Bran
17%
11%
72%
Almonds
14%
72%
14%
7 oz ▼

Macro Nutrients

14.8%429kcal
Energy
39.6%1149kcal
429 kcalvs1149 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Cereals rich in Energy
8.7%8.43g
Fat
102%99g
8.43 gvs99 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Cereals rich in Fat
3.9%1.25g
Saturated Fat
23.6%7.54g
1.25 gvs7.54 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Cereals rich in Saturated Fat
20.7%0.33g
Omega 3
0.37%0.006g
0.33 gvs0.006 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Cereals rich in Omega 3
24%4.05g
Omega 6
144%24.5g
4.05 gvs24.5 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Cereals rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Cereals rich in Cholesterol
98%128g
Carbohydrate
33%42.8g
128 gvs42.8 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Cereals rich in Carbohydrate
1.12%0.81g
Sugars
12%8.63g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.81 gvs8.63 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Cereals rich in Sugars
NA
Fructose
0.3%0.22g
≤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]
NA gvs0.22 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Cereals rich in Fructose
NA
Glucose
%0.34g
NA gvs0.34 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Cereals rich in Glucose
NA
Sucrose
%7.84g
NA gvs7.84 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Cereals rich in Sucrose
224%85g
Fiber
65.3%25g
85 gvs25 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Cereals rich in Fiber
55%31g
Protein
75%42g
31 gvs42 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Cereals rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
0 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Cereals rich in Vitamin A Buy Preformed Vegan Vitamin A
86.5%1.04mg
Vitamin B1
34%0.41mg
Thiamine
1.04 mgvs0.41 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Cereals rich in Vitamin B1 Buy Vegan Vitamin B1
88%1.15mg
Vitamin B2
174%2.26mg
Riboflavin
1.15 mgvs2.26 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Cereals rich in Vitamin B2 Buy Vegan Vitamin B2
168%27mg
Vitamin B3
45%7.18mg
Niacin, nicotinic acid, niacinamide
27 mgvs7.18 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Cereals rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
86.5%4.33mg
Vitamin B5
18.7%0.93mg
Pantothenic acid
4.33 mgvs0.93 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Cereals rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
199%2.6mg
Vitamin B6
21%0.27mg
Pyridoxine
2.6 mgvs0.27 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Cereals rich in Vitamin B6
NA
Vitamin B7
377%113μg
Biotin
NA μgvs113 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Cereals rich in Vitamin B7
39%157μg
Vitamin B9
22%87.3μg
Folates and Folic Acid
157 μgvs87.3 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Cereals rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Cereals rich in Vitamin B12 Buy Vegan Vitamin B12
0%0mg
Vitamin C
0%0mg
Ascorbic acid
0 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Cereals rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Cereals rich in Vitamin D Buy Vegan Vitamin D
19.7%2.96mg
Vitamin E
339%51mg
Tocopherols and Tocotrienols
2.96 mgvs51 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Cereals rich in Vitamin E
3.14%3.77μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
3.77 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Cereals rich in Vitamin K

Minerals

14.5%145mg
Calcium
53.4%534mg
145 mgvs534 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Cereals rich in Calcium
220%2mg
Copper
227%2.05mg
2 mgvs2.05 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Cereals rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Cereals rich in Fluoride
262%21mg
Iron
92%7.36mg
21 mgvs7.36 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Cereals rich in Iron
289%1213mg
Magnesium
128%536mg
1213 mgvs536 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Cereals rich in Magnesium
992%23mg
Manganese
188%4.32mg
23 mgvs4.32 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Cereals rich in Manganese
NA
Molybdenum
200%90μg
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvs90 μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Cereals rich in Molybdenum
287%2010mg
Phosphorus
136%955mg
2010 mgvs955 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Cereals rich in Phosphorus
69%2346mg
Potassium
42.8%1455mg
2346 mgvs1455 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Cereals rich in Potassium
280%154μg
Selenium
14.8%8.14μg
154 μgvs8.14 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Cereals rich in Selenium
0.26%3.97mg
Sodium
0.13%2mg
3.97 mgvs2 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Cereals rich in Sodium
131%14.4mg
Zinc
56.3%6.2mg
14.4 mgvs6.2 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Cereals rich in Zinc
0.53%19.6g
Water
0.24%8.75g
19.6 gvs8.75 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Cereals rich in Water
Lets compare vitamin content per 7 ounces of Wheat Bran vs Almonds:
Comparing minerals per 7 ounces for Wheat Bran vs Almonds:
Comparison of macro-nutrients per 7 ounces:



Compare more foods per 7 oz: