Comparing Nutrients in 100 grams Oat Bran Bread VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Oat Bran Bread	17%	16%	67%
Almonds	14%	72%	14%

Macro Nutrients

	Oat Bran Bread	Almonds	Recommended Dietary Allowance
Energy	8.14% 236kcal	20% 579kcal	2900kcal per day for Men 19-50 years
Fat	4.54% 4.4g	51.5% 50g	97g per day for Men 19-50 years
Saturated Fat	2.18% 0.7g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	6.44% 0.1g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	9.35% 1.6g	72.5% 12.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.6% 39.8g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	6% 4.35g	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	0.15% 0.11g	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	% 0.17g	g per day for Men 19-50 years
Sucrose	NA	% 3.95g	g per day for Men 19-50 years
Fiber	12% 4.5g	33% 12.5g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	37.8% 21g	56g per day for Men 19-50 years

Vitamins

	Oat Bran Bread	Almonds	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42% 0.5mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.6% 0.35mg	87.5% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.83mg	22.6% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	9.4% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.6% 0.073mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	190% 57μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	20.3% 81μg	11% 44μg	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	2.93% 0.44mg	171% 25.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1% 1.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Bran Bread	Almonds	Recommended Dietary Allowance
Calcium	6.5% 65mg	27% 269mg	1000mg per day for Men 19-50 years
Copper	15% 0.14mg	115% 1.03mg	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	39% 3.12mg	46.4% 3.7mg	8mg per day for Men 19-50 years
Magnesium	8.33% 35mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	95% 2.18mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	101% 45.3μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	20% 141mg	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	4.32% 147mg	21.6% 733mg	3400mg per day for Men 19-50 years
Selenium	54.5% 30μg	7.45% 4.1μg	55μg per day for Men 19-50 years
Sodium	23.5% 353mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	28.4% 3.12mg	11mg per day for Men 19-50 years
Water	1.2% 44g	0.12% 4.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Oat Bran Bread vs Almonds:

• Oat Bran Bread has 2.5 times more Vitamin B1, 1.3 times more Vitamin B3, 1.2 times more Vitamin B5, 1.8 times more Vitamin B9 and more Vitamin K than Almonds.
• While Almonds contain 3.3 times more Vitamin B2, 1.9 times more Vitamin B6 and 58.3 times more Vitamin E than Oat Bran Bread.
• Both Oat Bran Bread as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams for Oat Bran Bread vs Almonds:

• Oat Bran Bread has 7.3 times more Selenium, 353 times more Sodium and 10 times more Water than Almonds.
• While Almonds contain 4.1 times more Calcium, 7.6 times more Copper, 7.7 times more Magnesium, 2.8 times more Manganese, 3.4 times more Phosphorus, 5 times more Potassium and 3.5 times more Zinc than Oat Bran Bread.
• Both Oat Bran Bread and Almonds have similar amounts of Iron per 100 g.

Comparison of macro-nutrients per 100 grams:

• Oat Bran Bread has 34.3 times more Omega 3, 1.8 times more Carbohydrate and 1.8 times more Sugars than Almonds.
• While Almonds contain 2.5 times more Energy, 11.3 times more Fat, 5.5 times more Saturated Fat, 7.8 times more Omega 6, 2.8 times more Fiber and 2 times more Protein than Oat Bran Bread.
• Both Oat Bran Bread as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.