Comparing Nutrients in 500 calories AlmondsVS Oat Bran Reduced-calorie Bread

Weight per 500 calories

Almonds

86.4g

Oat Bran Reduced-calorie Bread

249g

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 500 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%

500 kcal ▼

Macro Nutrients

Almondsvs Oat Bran Reduced-calorie Bread

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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44.5%43g

Fat

8.2%7.96g

43 gvs7.96 g

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

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10.3%3.3g

Saturated Fat

3.46%1.1g

3.3 gvs1.1 g

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

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0.16%0.003g

Omega 3

16%0.25g

0.003 gvs0.25 g

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

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62.6%10.6g

Omega 6

23%3.9g

10.6 gvs3.9 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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14.3%18.6g

Carbohydrate

79%103g

18.6 gvs103 g

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

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5.2%3.76g

Sugars

12%8.76g

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

3.76 gvs8.76 g

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

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0.13%0.095g

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]

0.095 gvsNA g

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

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%0.15g

Glucose

0.15 gvsNA g

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

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%3.4g

Sucrose

3.4 gvsNA g

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

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28.4%10.8g

Fiber

78.6%30g

10.8 gvs30 g

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

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32.6%18.3g

Protein

35.5%20g

18.3 gvs20 g

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

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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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14.8%0.18mg

Vitamin B1

73.4%0.88mg

Thiamine

0.18 mgvs0.88 mg

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

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75.6%0.98mg

Vitamin B2

39%0.5mg

Riboflavin

0.98 mgvs0.5 mg

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

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19.5%3.12mg

Vitamin B3

58.5%9.36mg

Niacin, nicotinic acid, niacinamide

3.12 mgvs9.36 mg

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

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8.13%0.41mg

Vitamin B5

24.5%1.22mg

Pantothenic acid

0.41 mgvs1.22 mg

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

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9.1%0.12mg

Vitamin B6

19.7%0.26mg

Pyridoxine

0.12 mgvs0.26 mg

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

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164%49.2μg

Vitamin B7

Biotin

49.2 μgvsNA μg

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

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9.5%38μg

Vitamin B9

50.4%201μg

Folates and Folic Acid

38 μgvs201 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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148%22mg

Vitamin E

4.64%0.7mg

Tocopherols and Tocotrienols

22 mgvs0.7 mg

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

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0%0μg

Vitamin K

3.52%4.23μg

Phytomenadione or phylloquinone

0 μgvs4.23 μg

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

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Minerals

Almondsvs Oat Bran Reduced-calorie Bread

23.2%232mg

Calcium

14%142mg

232 mgvs142 mg

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

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99%0.89mg

Copper

80.4%0.72mg

0.89 mgvs0.72 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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40%3.2mg

Iron

98%7.84mg

3.2 mgvs7.84 mg

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

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55.5%233mg

Magnesium

32.6%137mg

233 mgvs137 mg

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

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82%1.9mg

Manganese

119%2.74mg

1.9 mgvs2.74 mg

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

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87%39μg

Molybdenum

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

39 μgvsNA μg

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

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59.3%415mg

Phosphorus

49.4%346mg

415 mgvs346 mg

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

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18.6%633mg

Potassium

7.46%254mg

633 mgvs254 mg

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

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6.44%3.54μg

Selenium

93%51.2μg

3.54 μgvs51.2 μg

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

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0.058%0.86mg

Sodium

76%1142mg

0.86 mgvs1142 mg

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

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24.5%2.7mg

Zinc

23.7%2.6mg

2.7 mgvs2.6 mg

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

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0.1%3.8g

Water

3.1%114g

3.8 gvs114 g

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

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Lets compare vitamin content per 500 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 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
Both Almonds as well as Oat Bran Reduced-calorie Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 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 500 calories AlmondsVS Oat Bran Reduced-calorie Bread

Weight per 500 calories

Which food has more nutrients per 500 calories - Almonds or Oat Bran Reduced-calorie Bread?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: