Comparing Nutrients in 500 calories Blanched AlmondsVS Oat Bran Bread

Weight per 500 calories

Blanched Almonds

84.7g

Oat Bran Bread

212g

Blanched Almonds have 2.5 times more energy per 100g than Oat Bran Bread. It has very high energy density when compared to other foods. Oat Bran Bread having above average energy density.

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

Macros Ratio

Protein Fat Carbs

Blanched Almonds

14%

75%

11%

Oat Bran Bread

17%

16%

67%

500 kcal ▼

Macro Nutrients

Blanched Almondsvs Oat Bran Bread

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

Find Nuts and Seeds rich in Energy

46%44.5g

Fat

9.6%9.32g

44.5 gvs9.32 g

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

Find Nuts and Seeds rich in Fat

10.5%3.35g

Saturated Fat

4.6%1.48g

3.35 gvs1.48 g

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

Find Nuts and Seeds rich in Saturated Fat

0.21%0.003g

Omega 3

13.6%0.22g

0.003 gvs0.22 g

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

Find Nuts and Seeds rich in Omega 3

61.6%10.5g

Omega 6

20%3.37g

10.5 gvs3.37 g

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

Find Nuts and Seeds rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

Find Nuts and Seeds rich in Cholesterol

12%16g

Carbohydrate

65%84.3g

16 gvs84.3 g

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

Find Nuts and Seeds rich in Carbohydrate

5.4%3.92g

Sugars

22.5%16.3g

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

3.92 gvs16.3 g

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

Find Nuts and Seeds rich in Sugars

0%0g

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 gvsNA g

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

Find Nuts and Seeds rich in Fructose

%0.025g

Glucose

0.025 gvsNA g

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

Find Nuts and Seeds rich in Glucose

%3.78g

Sucrose

3.78 gvsNA g

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

Find Nuts and Seeds rich in Sucrose

22%8.4g

Fiber

25%9.53g

8.4 gvs9.53 g

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

Find Nuts and Seeds rich in Fiber

32.4%18g

Protein

39.3%22g

18 gvs22 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

Blanched Almondsvs Oat Bran Bread

0%0μg

Vitamin A

0.47%4.24μg

RAE, retinol activity equivalents

0 μgvs4.24 μg

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

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A

13.5%0.16mg

Vitamin B1

89%1.07mg

Thiamine

0.16 mgvs1.07 mg

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

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1

46.3%0.6mg

Vitamin B2

56.4%0.73mg

Riboflavin

0.6 mgvs0.73 mg

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

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2

18.5%2.97mg

Vitamin B3

64%10.2mg

Niacin, nicotinic acid, niacinamide

2.97 mgvs10.2 mg

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

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

5.32%0.27mg

Vitamin B5

24.6%1.23mg

Pantothenic acid

0.27 mgvs1.23 mg

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

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

7.5%0.097mg

Vitamin B6

12%0.15mg

Pyridoxine

0.097 mgvs0.15 mg

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

Find Nuts and Seeds rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Nuts and Seeds rich in Vitamin B7

10.4%41.5μg

Vitamin B9

43%172μg

Folates and Folic Acid

41.5 μgvs172 μg

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

Find Nuts and Seeds rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12

0%0mg

Vitamin C

0%0mg

Ascorbic acid

0 mgvs0 mg

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

Find Nuts and Seeds rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D

134%20mg

Vitamin E

6.2%0.93mg

Tocopherols and Tocotrienols

20 mgvs0.93 mg

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

Find Nuts and Seeds rich in Vitamin E

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 .

Find Nuts and Seeds rich in Vitamin K

Minerals

Blanched Almondsvs Oat Bran Bread

20%200mg

Calcium

13.8%138mg

200 mgvs138 mg

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

Find Nuts and Seeds rich in Calcium

97%0.87mg

Copper

31.8%0.29mg

0.87 mgvs0.29 mg

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

Find Nuts and Seeds rich in Copper

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 .

Find Nuts and Seeds rich in Fluoride

34.7%2.78mg

Iron

82.6%6.6mg

2.78 mgvs6.6 mg

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

Find Nuts and Seeds rich in Iron

54%227mg

Magnesium

17.7%74mg

227 mgvs74 mg

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

Find Nuts and Seeds rich in Magnesium

67.6%1.56mg

Manganese

71.8%1.65mg

1.56 mgvs1.65 mg

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

Find Nuts and Seeds rich in Manganese

Molybdenum

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

NA μgvsNA μg

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

Find Nuts and Seeds rich in Molybdenum

58.2%408mg

Phosphorus

42.7%299mg

408 mgvs299 mg

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

Find Nuts and Seeds rich in Phosphorus

16.4%558mg

Potassium

9.16%311mg

558 mgvs311 mg

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

Find Nuts and Seeds rich in Potassium

4.93%2.7μg

Selenium

116%63.6μg

2.7 μgvs63.6 μg

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

Find Nuts and Seeds rich in Selenium

1.07%16mg

Sodium

50%748mg

16 mgvs748 mg

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

Find Nuts and Seeds rich in Sodium

23%2.5mg

Zinc

17%1.9mg

2.5 mgvs1.9 mg

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

Find Nuts and Seeds rich in Zinc

0.1%3.82g

Water

2.5%93g

3.82 gvs93 g

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

Find Nuts and Seeds rich in Water

Lets compare vitamin content per 500 calories of Blanched Almonds vs Oat Bran Bread:

Blanched Almonds have 21.6 times more Vitamin E than Oat Bran Bread.
While Oat Bran Bread contains 6.6 times more Vitamin B1, 3.5 times more Vitamin B3, 4.6 times more Vitamin B5, 1.6 times more Vitamin B6 and 4.1 times more Vitamin B9 than Blanched Almonds.
Both Blanched Almonds and Oat Bran Bread have similar amounts of Vitamin B2 per 500 kcal.
Both Blanched Almonds as well as Oat Bran 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 Blanched Almonds vs Oat Bran Bread:

Blanched Almonds have 1.5 times more Calcium, 3 times more Copper, 3.1 times more Magnesium, 1.4 times more Phosphorus, 1.8 times more Potassium and 1.3 times more Zinc than Oat Bran Bread.
While Oat Bran Bread contains 2.4 times more Iron, 23.4 times more Selenium and 46.4 times more Sodium than Blanched Almonds.
Both Blanched Almonds and Oat Bran Bread have similar amounts of Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Blanched Almonds have 4.8 times more Fat, 2.3 times more Saturated Fat and 3.1 times more Omega 6 than Oat Bran Bread.
While Oat Bran Bread contains 64.4 times more Omega 3, 5.3 times more Carbohydrate and 4.2 times more Sugars than Blanched Almonds.
Both Blanched Almonds and Oat Bran Bread have similar amounts of Energy, Fiber and Protein per 500 kcal.
Both Blanched Almonds as well as Oat Bran Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Blanched AlmondsVS Roasted AlmondsOat Bran BreadVS Roasted AlmondsBlanched AlmondsVS Toasted Oat Bran BreadOat Bran BreadVS Toasted Oat Bran Bread

Compare Foods

Comparing Nutrients in 500 calories Blanched AlmondsVS Oat Bran Bread

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: