Comparing Nutrients in 7 ounces Wheat Bran VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Wheat Bran	17%	11%	72%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Wheat Bran	Blanched Almonds	Recommended Dietary Allowance
Energy	14.8% 429kcal	40.4% 1171kcal	2900kcal per day for Men 19-50 years
Fat	8.7% 8.43g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	3.9% 1.25g	24.5% 7.84g	32g per day for Men 19-50 years
Omega 3	20.7% 0.33g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	24% 4.05g	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	98% 128g	28.5% 37g	130g per day for Men 19-50 years
Sugars	1.12% 0.81g	12.7% 9.2g	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% 0g	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	% 0.06g	g per day for Men 19-50 years
Sucrose	NA	% 8.85g	g per day for Men 19-50 years
Fiber	224% 85g	51.7% 19.6g	38g per day for Men 19-50 years
Protein	55% 31g	76% 42.5g	56g per day for Men 19-50 years

Vitamins

	Wheat Bran	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	86.5% 1.04mg	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	88% 1.15mg	109% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	168% 27mg	43.4% 6.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	86.5% 4.33mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	199% 2.6mg	17.6% 0.23mg	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	39% 157μg	24.3% 97μg	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	19.7% 2.96mg	314% 47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Bran	Blanched Almonds	Recommended Dietary Allowance
Calcium	14.5% 145mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	220% 2mg	226% 2.04mg	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	262% 21mg	81.4% 6.5mg	8mg per day for Men 19-50 years
Magnesium	289% 1213mg	127% 532mg	420mg per day for Men 19-50 years
Manganese	992% 23mg	158% 3.64mg	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	287% 2010mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	69% 2346mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	280% 154μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	131% 14.4mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	0.53% 19.6g	0.24% 8.95g	3700g per day for Men 19-50 years

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

• Crude Wheat Bran has 2.7 times more Vitamin B1, 3.9 times more Vitamin B3, 6.9 times more Vitamin B5, 11.3 times more Vitamin B6, 1.6 times more Vitamin B9 and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 15.9 times more Vitamin E than Crude Wheat Bran.
• Both Crude Wheat Bran and Blanched Almonds have similar amounts of Vitamin B2 per 7 oz.
• Both Crude Wheat Bran as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Wheat Bran vs Blanched Almonds:

• Crude Wheat Bran has 3.2 times more Iron, 2.3 times more Magnesium, 6.3 times more Manganese, 2.1 times more Phosphorus, 1.8 times more Potassium, 24.3 times more Selenium and 2.4 times more Zinc than Blanched Almonds.
• While Blanched Almonds contain 3.2 times more Calcium and 9.5 times more Sodium than Crude Wheat Bran.
• Both Crude Wheat Bran and Blanched Almonds have similar amounts of Copper per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Crude Wheat Bran has 41.8 times more Omega 3, 3.5 times more Carbohydrate and 4.3 times more Fiber than Blanched Almonds.
• While Blanched Almonds contain 2.7 times more Energy, 12.4 times more Fat, 6.3 times more Saturated Fat, 6.1 times more Omega 6, 11.3 times more Sugars and 1.4 times more Protein than Crude Wheat Bran.
• Both Crude Wheat Bran as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.