Comparing Nutrients in 300 calories AlmondsVS Oat Bran Reduced-calorie Bread

Weight per 300 calories

Almonds

51.8g

Oat Bran Reduced-calorie Bread

149g

Almonds have 2.9 times more energy per 100g than Oat Bran Reduced-calorie Bread. It has very high energy density when compared to other foods. Oat Bran Reduced-calorie Bread having above average energy density.

Which food has more nutrients per 300 calories - Almonds or Oat Bran Reduced-calorie Bread?

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

Oat Bran Reduced-calorie Bread

14%

13%

73%

300 kcal ▼

Macro Nutrients

Almondsvs Oat Bran Reduced-calorie Bread

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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26.7%26g

Fat

4.92%4.78g

26 gvs4.78 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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6.16%1.97g

Saturated Fat

2.08%0.66g

1.97 gvs0.66 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.097%0.002g

Omega 3

9.5%0.15g

0.002 gvs0.15 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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37.6%6.4g

Omega 6

13.8%2.34g

6.4 gvs2.34 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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8.6%11g

Carbohydrate

47.4%61.6g

11 gvs61.6 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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3.1%2.25g

Sugars

7.25%5.25g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

2.25 gvs5.25 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.079%0.057g

Fructose

≤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]

0.057 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.088g

Glucose

0.088 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%2.05g

Sucrose

2.05 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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17%6.48g

Fiber

47%18g

6.48 gvs18 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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19.6%11g

Protein

21.3%12g

11 gvs12 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Almondsvs Oat Bran Reduced-calorie Bread

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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8.85%0.11mg

Vitamin B1

44%0.53mg

Thiamine

0.11 mgvs0.53 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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45.4%0.59mg

Vitamin B2

23.3%0.3mg

Riboflavin

0.59 mgvs0.3 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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11.7%1.87mg

Vitamin B3

35%5.6mg

Niacin, nicotinic acid, niacinamide

1.87 mgvs5.6 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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4.9%0.24mg

Vitamin B5

14.7%0.73mg

Pantothenic acid

0.24 mgvs0.73 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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5.46%0.071mg

Vitamin B6

12%0.15mg

Pyridoxine

0.071 mgvs0.15 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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98%29.5μg

Vitamin B7

Biotin

29.5 μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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5.7%22.8μg

Vitamin B9

30.2%121μg

Folates and Folic Acid

22.8 μgvs121 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

0%0mg

Ascorbic acid

0 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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88.5%13.3mg

Vitamin E

2.8%0.42mg

Tocopherols and Tocotrienols

13.3 mgvs0.42 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg

Vitamin K

2.1%2.54μg

Phytomenadione or phylloquinone

0 μgvs2.54 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Almondsvs Oat Bran Reduced-calorie Bread

14%139mg

Calcium

8.5%85mg

139 mgvs85 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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59.4%0.53mg

Copper

48.3%0.43mg

0.53 mgvs0.43 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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24%1.92mg

Iron

58.8%4.7mg

1.92 mgvs4.7 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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33.3%140mg

Magnesium

19.5%82mg

140 mgvs82 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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49%1.13mg

Manganese

71.4%1.64mg

1.13 mgvs1.64 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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52%23.5μg

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

23.5 μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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35.6%249mg

Phosphorus

29.6%207mg

249 mgvs207 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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11%380mg

Potassium

4.48%152mg

380 mgvs152 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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3.86%2.12μg

Selenium

56%30.7μg

2.12 μgvs30.7 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.035%0.52mg

Sodium

45.7%685mg

0.52 mgvs685 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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14.7%1.6mg

Zinc

14.2%1.57mg

1.6 mgvs1.57 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.062%2.3g

Water

1.86%68.7g

2.3 gvs68.7 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Almonds vs Oat Bran Reduced-calorie Bread:

Almonds have 1.9 times more Vitamin B2 and 31.8 times more Vitamin E than Oat Bran Reduced-calorie Bread.
While Oat Bran Reduced-calorie Bread contains 5 times more Vitamin B1, 3 times more Vitamin B3, 3 times more Vitamin B5, 2.2 times more Vitamin B6 and 5.3 times more Vitamin B9 than Almonds.
Both Almonds as well as Oat Bran Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Almonds vs Oat Bran Reduced-calorie Bread:

Almonds have 1.6 times more Calcium, 1.2 times more Copper, 1.7 times more Magnesium, 1.2 times more Phosphorus and 2.5 times more Potassium than Oat Bran Reduced-calorie Bread.
While Oat Bran Reduced-calorie Bread contains 2.4 times more Iron, 1.5 times more Manganese, 14.5 times more Selenium and 1322.2 times more Sodium than Almonds.
Both Almonds and Oat Bran Reduced-calorie Bread have similar amounts of Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Almonds have 5.4 times more Fat, 3 times more Saturated Fat and 2.7 times more Omega 6 than Oat Bran Reduced-calorie Bread.
While Oat Bran Reduced-calorie Bread contains 97.9 times more Omega 3, 5.5 times more Carbohydrate, 2.3 times more Sugars and 2.8 times more Fiber than Almonds.
Both Almonds and Oat Bran Reduced-calorie Bread have similar amounts of Energy and Protein per 300 kcal.
Both Almonds as well as Oat Bran Reduced-calorie Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

AlmondsVS Blanched AlmondsOat Bran Reduced-calorie BreadVS Blanched AlmondsAlmondsVS Toasted Oat Bran Reduced-calorie BreadOat Bran Reduced-calorie BreadVS Toasted Oat Bran Reduced-calorie Bread

Compare Foods

Comparing Nutrients in 300 calories AlmondsVS Oat Bran Reduced-calorie Bread

Weight per 300 calories

Which food has more nutrients per 300 calories - Almonds or Oat Bran Reduced-calorie Bread?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: