Comparing Nutrients in 100 grams 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	7.45% 216kcal	20.6% 598kcal	2900kcal per day for Men 19-50 years
Fat	4.4% 4.25g	54% 52.5g	97g per day for Men 19-50 years
Saturated Fat	1.97% 0.63g	12.8% 4.1g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	12% 2.04g	76% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.6% 64.5g	16% 21g	130g per day for Men 19-50 years
Sugars	0.57% 0.41g	6.7% 4.86g	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	0.014% 0.01g	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	% 0.01g	g per day for Men 19-50 years
Sucrose	NA	% 4.75g	g per day for Men 19-50 years
Fiber	113% 42.8g	28.7% 11g	38g per day for Men 19-50 years
Protein	27.8% 15.6g	37.4% 21g	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	43.6% 0.52mg	6.4% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.4% 0.58mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	85% 13.6mg	22.7% 3.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.6% 2.18mg	6.42% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	10.5% 0.14mg	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	19.8% 79μg	13.8% 55μg	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	9.93% 1.5mg	159% 24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.9μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Bran	Roasted Almonds	Recommended Dietary Allowance
Calcium	7.3% 73mg	27% 268mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	122% 1.1mg	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	132% 10.6mg	46.6% 3.73mg	8mg per day for Men 19-50 years
Magnesium	145% 611mg	66.4% 279mg	420mg per day for Men 19-50 years
Manganese	500% 11.5mg	97% 2.23mg	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	145% 1013mg	67.3% 471mg	700mg per day for Men 19-50 years
Potassium	34.8% 1182mg	21% 713mg	3400mg per day for Men 19-50 years
Selenium	141% 77.6μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	66% 7.27mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	0.27% 9.9g	0.065% 2.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams 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 100 g.

Comparing minerals per 100 grams 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 100 g.

Comparison of macro-nutrients per 100 grams:

• 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 100 g.