Comparing Nutrients in 7 ounces Wheat Bran VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Wheat Bran	17%	11%	72%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Wheat Bran	Roasted Almonds	Recommended Dietary Allowance
Energy	14.8% 429kcal	41% 1187kcal	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	25.4% 8.12g	32g per day for Men 19-50 years
Omega 3	20.7% 0.33g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	24% 4.05g	151% 25.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	32% 41.7g	130g per day for Men 19-50 years
Sugars	1.12% 0.81g	13.3% 9.64g	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	0.027% 0.02g	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	% 0.02g	g per day for Men 19-50 years
Sucrose	NA	% 9.43g	g per day for Men 19-50 years
Fiber	224% 85g	57% 21.6g	38g per day for Men 19-50 years
Protein	55% 31g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Wheat Bran	Roasted 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	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	88% 1.15mg	183% 2.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	168% 27mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	86.5% 4.33mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	199% 2.6mg	20.8% 0.27mg	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	27.3% 109μg	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	316% 47.4mg	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	Roasted Almonds	Recommended Dietary Allowance
Calcium	14.5% 145mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	220% 2mg	242% 2.2mg	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	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	289% 1213mg	132% 554mg	420mg per day for Men 19-50 years
Manganese	992% 23mg	193% 4.43mg	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	134% 935mg	700mg per day for Men 19-50 years
Potassium	69% 2346mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	280% 154μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	131% 14.4mg	59.7% 6.57mg	11mg per day for Men 19-50 years
Water	0.53% 19.6g	0.13% 4.8g	3700g per day for Men 19-50 years

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

• Crude Wheat Bran has 6.8 times more Vitamin B1, 3.7 times more Vitamin B3, 6.8 times more Vitamin B5, 9.6 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.1 times more Vitamin B2 and 16 times more Vitamin E than Crude Wheat Bran.
• Both Crude Wheat Bran as well as Dry Roasted 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 Roasted Almonds:

• Crude Wheat Bran has 2.8 times more Iron, 2.2 times more Magnesium, 5.2 times more Manganese, 2.2 times more Phosphorus, 1.7 times more Potassium, 38.8 times more Selenium and 2.2 times more Zinc than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 3.7 times more Calcium than Crude Wheat Bran.
• Both Crude Wheat Bran and Dry Roasted Almonds have similar amounts of Copper per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Crude Wheat Bran has 16.7 times more Omega 3, 3.1 times more Carbohydrate and 3.9 times more Fiber than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.8 times more Energy, 12.4 times more Fat, 6.5 times more Saturated Fat, 6.3 times more Omega 6, 11.9 times more Sugars and 1.3 times more Protein than Crude Wheat Bran.
• Both Crude Wheat Bran as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.