Comparing Nutrients in 300 calories Oat BranVS Almonds

Weight per 300 calories

Oat Bran

122g

Almonds

51.8g

Almonds have 2.4 times more energy per unit of mass than Raw Oat Bran, which is very high in comparison to other foods. Oat Bran having above average energy density.

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

Macros Ratio

Protein Fat Carbs

Oat Bran

17%

16%

67%

Almonds

14%

72%

14%

300 kcal ▼

Macro Nutrients

Oat Branvs Almonds

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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8.84%8.57g

Fat

26.7%26g

8.57 gvs26 g

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

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5.06%1.6g

Saturated Fat

6.16%1.97g

1.6 gvs1.97 g

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

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9.22%0.15g

Omega 3

0.097%0.002g

0.15 gvs0.002 g

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

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19%3.23g

Omega 6

37.6%6.4g

3.23 gvs6.4 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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62%80.8g

Carbohydrate

8.6%11g

80.8 gvs11 g

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

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2.44%1.77g

Sugars

3.1%2.25g

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

1.77 gvs2.25 g

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

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Fructose

0.079%0.057g

≤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]

NA gvs0.057 g

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

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Glucose

%0.088g

NA gvs0.088 g

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

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Sucrose

%2.05g

NA gvs2.05 g

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

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49.4%18.8g

Fiber

17%6.48g

18.8 gvs6.48 g

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

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37.7%21g

Protein

19.6%11g

21 gvs11 g

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

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Vitamins

Oat Branvs Almonds

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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119%1.43mg

Vitamin B1

8.85%0.11mg

Thiamine

1.43 mgvs0.11 mg

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

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20.6%0.27mg

Vitamin B2

45.4%0.59mg

Riboflavin

0.27 mgvs0.59 mg

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

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7.1%1.14mg

Vitamin B3

11.7%1.87mg

Niacin, nicotinic acid, niacinamide

1.14 mgvs1.87 mg

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

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36.3%1.8mg

Vitamin B5

4.9%0.24mg

Pantothenic acid

1.8 mgvs0.24 mg

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

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15.5%0.2mg

Vitamin B6

5.46%0.071mg

Pyridoxine

0.2 mgvs0.071 mg

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

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Vitamin B7

98%29.5μg

Biotin

NA μgvs29.5 μg

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

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16%63.4μg

Vitamin B9

5.7%22.8μg

Folates and Folic Acid

63.4 μgvs22.8 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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8.2%1.23mg

Vitamin E

88.5%13.3mg

Tocopherols and Tocotrienols

1.23 mgvs13.3 mg

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

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3.25%3.9μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

3.9 μgvs0 μg

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

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Minerals

Oat Branvs Almonds

7.07%70.7mg

Calcium

14%139mg

70.7 mgvs139 mg

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

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54.6%0.49mg

Copper

59.4%0.53mg

0.49 mgvs0.53 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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82.5%6.6mg

Iron

24%1.92mg

6.6 mgvs1.92 mg

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

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68.2%287mg

Magnesium

33.3%140mg

287 mgvs140 mg

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

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299%6.87mg

Manganese

49%1.13mg

6.87 mgvs1.13 mg

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

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Molybdenum

52%23.5μg

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

NA μgvs23.5 μg

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

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128%895mg

Phosphorus

35.6%249mg

895 mgvs249 mg

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

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20.3%690mg

Potassium

11%380mg

690 mgvs380 mg

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

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100%55μg

Selenium

3.86%2.12μg

55 μgvs2.12 μg

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

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0.33%4.88mg

Sodium

0.035%0.52mg

4.88 mgvs0.52 mg

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

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34.5%3.8mg

Zinc

14.7%1.6mg

3.8 mgvs1.6 mg

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

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0.22%8g

Water

0.062%2.3g

8 gvs2.3 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 Oat Bran vs Almonds:

Raw Oat Bran has 13.4 times more Vitamin B1, 7.4 times more Vitamin B5, 2.8 times more Vitamin B6, 2.8 times more Vitamin B9 and more Vitamin K than Almonds.
While Almonds contain 2.2 times more Vitamin B2, 1.6 times more Vitamin B3 and 10.8 times more Vitamin E than Raw Oat Bran.
Both Raw Oat Bran as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Oat Bran vs Almonds:

Raw Oat Bran has 3.4 times more Iron, 2 times more Magnesium, 6.1 times more Manganese, 3.6 times more Phosphorus, 1.8 times more Potassium, 25.9 times more Selenium and 2.3 times more Zinc than Almonds.
While Almonds contain 2 times more Calcium than Raw Oat Bran.
Both Raw Oat Bran and Almonds have similar amounts of Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Oat Bran has 94.9 times more Omega 3, 7.2 times more Carbohydrate, 2.9 times more Fiber and 1.9 times more Protein than Almonds.
While Almonds contain 3 times more Fat, 2 times more Omega 6 and 1.3 times more Sugars than Raw Oat Bran.
Both Raw Oat Bran and Almonds have similar amounts of Energy and Saturated Fat per 300 kcal.
Both Raw Oat Bran as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Oat BranVS Cooked Oat BranAlmondsVS Cooked Oat BranOat BranVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 300 calories Oat BranVS Almonds

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: