Comparing Nutrients in 14 ounces Fortified Instant Oats VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Fortified Instant Oats	12%	16%	72%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Fortified Instant Oats	Blanched Almonds	Recommended Dietary Allowance
Energy	49.5% 1437kcal	80.7% 2342kcal	2900kcal per day for Men 19-50 years
Fat	28.2% 27.4g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	16.7% 5.34g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	57% 9.7g	289% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	212% 276g	57% 74g	130g per day for Men 19-50 years
Sugars	8.2% 5.95g	25.3% 18.4g	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	0.55% 0.4g	0% 0g	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	% 0.4g	% 0.12g	g per day for Men 19-50 years
Sucrose	% 3.97g	% 17.7g	g per day for Men 19-50 years
Fiber	104% 39.7g	103% 39.3g	38g per day for Men 19-50 years
Protein	84.5% 47.3g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Fortified Instant Oats	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	340% 3064μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	147% 1.77mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	95% 4.76mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	35% 0.46mg	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	31.8% 127μg	48.6% 194μg	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	13.5% 2.02mg	628% 94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.54μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fortified Instant Oats	Blanched Almonds	Recommended Dietary Allowance
Calcium	139% 1393mg	94% 937mg	1000mg per day for Men 19-50 years
Copper	159% 1.43mg	453% 4.08mg	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	1226% 98mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	121% 508mg	253% 1064mg	420mg per day for Men 19-50 years
Manganese	584% 13.4mg	317% 7.3mg	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	240% 1679mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	42.7% 1453mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	167% 92μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	58.2% 873mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	91% 9.96mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	0.96% 35.4g	0.48% 18g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Fortified Instant Oats vs Blanched Almonds:

• Dry Plain Fortified Instant Oats have more Vitamin A, 2.3 times more Vitamin B1, 3.8 times more Vitamin B5 and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 14.2 times more Vitamin B2, 3.4 times more Vitamin B3, 1.4 times more Vitamin B6, 1.5 times more Vitamin B9 and 46.6 times more Vitamin E than Dry Plain Fortified Instant Oats.
• Both Dry Plain Fortified Instant Oats as well as Blanched Almonds have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Fortified Instant Oats vs Blanched Almonds:

• Dry Plain Fortified Instant Oats have 1.5 times more Calcium, 7.5 times more Iron, 1.8 times more Manganese, 7.3 times more Selenium and 11.6 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 2.9 times more Copper, 2.1 times more Magnesium and 1.8 times more Potassium than Dry Plain Fortified Instant Oats.
• Both Dry Plain Fortified Instant Oats and Blanched Almonds have similar amounts of Phosphorus and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dry Plain Fortified Instant Oats have 18 times more Omega 3 and 3.7 times more Carbohydrate than Blanched Almonds.
• While Blanched Almonds contain 1.6 times more Energy, 7.6 times more Fat, 2.9 times more Saturated Fat, 5.1 times more Omega 6, 3.1 times more Sugars and 1.8 times more Protein than Dry Plain Fortified Instant Oats.
• Both Dry Plain Fortified Instant Oats and Blanched Almonds have similar amounts of Fiber per 14 oz.
• Both Dry Plain Fortified Instant Oats as well as Blanched Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.