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Comparing Nutrients in 100 grams Wheat BranVSAlmonds

Macros Ratio

Protein Fat Carbs

Wheat Bran
17%
11%
72%
Almonds
14%
72%
14%
100 g ▼

Macro Nutrients

Wheat BranvsAlmonds
7.45%
Energy
20%
216 kcalvs579 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-50 years
4.4%
Fat
51.5%
4.25 gvs50 gRecommended Dietary Allowance is 97g per day for Men 19-50 years
27.8%
Protein
37.8%
15.6 gvs21 gRecommended Dietary Allowance is 56g per day for Men 19-50 years
49.6%
Carbohydrate
16.6%
64.5 gvs21.6 gRecommended Dietary Allowance is 130g per day for Men 19-50 years
0.57%
Sugars
6%
0.41 gvs4.35 gRecommended Dietary Allowance is 72.5g per day for Men 19-50 years
113%
Fiber
33%
42.8 gvs12.5 gRecommended Dietary Allowance is 38g per day for Men 19-50 years
0%
Cholesterol
0%
0 mgvs0 mgRecommended Dietary Allowance is 290mg per day for Men 19-50 years
1.97%
Saturated Fat
12%
0.63 gvs3.8 gRecommended Dietary Allowance is 32g per day for Men 19-50 years
10.4%
Omega 3
0.19%
0.17 gvs0.003 gRecommended Dietary Allowance is 1.6g per day for Men 19-50 years
12%
Omega 6
72.5%
2.04 gvs12.3 gRecommended Dietary Allowance is 17g per day for Men 19-50 years
0.27%
Water
0.12%
9.9 gvs4.4 gRecommended Dietary Allowance is 3700g per day for Men 19-50 years

Vitamins

Wheat BranvsAlmonds
0%
Vitamin A
0%
0 μgvs0 μgRecommended Dietary Allowance is 900μg per day for Men 19-50 years
43.6%
Thiamine
17%
0.52 mgvs0.21 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-50 years
44.4%
Vitamin B2
87.5%
0.58 mgvs1.14 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
85%
Vitamin B3
22.6%
13.6 mgvs3.6 mgRecommended Dietary Allowance is 16mg per day for Men 19-50 years
100%
Vitamin B6
10.5%
1.3 mgvs0.14 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
0%
Vitamin B12
0%
0 μgvs0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-50 years
0%
Vitamin C
0%
0 mgvs0 mgRecommended Dietary Allowance is 90mg per day for Men 19-50 years
0%
Vitamin D
0%
0 IUvs0 IURecommended Dietary Allowance is 600IU per day for Men 19-50 years
9.93%
Vitamin E
171%
1.5 mgvs25.6 mgRecommended Dietary Allowance is 15mg per day for Men 19-50 years
1.6%
Vitamin K
0%
1.9 μgvs0 μgRecommended Dietary Allowance is 120μg per day for Men 19-50 years
19.8%
Folate
11%
79 μgvs44 μgRecommended Dietary Allowance is 400μg per day for Men 19-50 years

Minerals

Wheat BranvsAlmonds
7.3%
Calcium
27%
73 mgvs269 mgRecommended Dietary Allowance is 1000mg per day for Men 19-50 years
111%
Copper
115%
1 mgvs1.03 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-50 years
132%
Iron
46.4%
10.6 mgvs3.7 mgRecommended Dietary Allowance is 8mg per day for Men 19-50 years
145%
Magnesium
64.3%
611 mgvs270 mgRecommended Dietary Allowance is 420mg per day for Men 19-50 years
500%
Manganese
95%
11.5 mgvs2.18 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-50 years
145%
Phosphorus
68.7%
1013 mgvs481 mgRecommended Dietary Allowance is 700mg per day for Men 19-50 years
34.8%
Potassium
21.6%
1182 mgvs733 mgRecommended Dietary Allowance is 3400mg per day for Men 19-50 years
141%
Selenium
7.45%
77.6 μgvs4.1 μgRecommended Dietary Allowance is 55μg per day for Men 19-50 years
0.13%
Sodium
0.067%
2 mgvs1 mgRecommended Dietary Allowance is 1500mg per day for Men 19-50 years
66%
Zinc
28.4%
7.27 mgvs3.12 mgRecommended Dietary Allowance is 11mg per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Wheat Bran vs Almonds:
Crude Wheat Bran has 2.6 times more Thiamine, 3.8 times more Vitamin B3, 9.5 times more Vitamin B6 and 1.8 times more Folate than Almonds. While Almonds contain 2 times more Vitamin B2 and 17.2 times more Vitamin E than Crude Wheat Bran.

Comparing minerals per 100 grams for Wheat Bran vs Almonds:
Crude Wheat Bran has 2.8 times more Iron, 2.3 times more Magnesium, 5.3 times more Manganese, 2.1 times more Phosphorus, 1.6 times more Potassium, 18.9 times more Selenium and 2.3 times more Zinc than Almonds. While Almonds contain 3.7 times more Calcium than Crude Wheat Bran. Both Crude Wheat Bran and Almonds have similar amounts of Copper per 100 g.

Comparison of macro-nutrients per 100 grams:
Crude Wheat Bran has 3 times more Carbohydrate, 3.4 times more Fiber and 55.7 times more Omega 3 than Almonds. While Almonds contain 2.7 times more Energy, 11.7 times more Fat, 1.4 times more Protein, 10.6 times more Sugars, 6 times more Saturated Fat and 6 times more Omega 6 than Crude Wheat Bran.




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