Comparing Nutrients in 14 ounces Prepared Fortified Instant Oats VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Prepared Fortified Instant Oats	14%	18%	68%
Almonds	14%	72%	14%

Macro Nutrients

	Prepared Fortified Instant Oats	Almonds	Recommended Dietary Allowance
Energy	9.3% 270kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	5.56% 5.4g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	47% 15g	32g per day for Men 19-50 years
Omega 3	2.98% 0.048g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	9.6% 1.63g	288% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.6% 46.3g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	2.5% 1.83g	24% 17.3g	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% 0g	0.6% 0.44g	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	% 0g	% 0.67g	g per day for Men 19-50 years
Sucrose	% 1.15g	% 15.7g	g per day for Men 19-50 years
Fiber	17.8% 6.75g	131% 49.6g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Prepared Fortified Instant Oats	Almonds	Recommended Dietary Allowance
Vitamin A	57.3% 516μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	86% 1.03mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.6% 0.85mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.26mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	754% 226μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43.7% 175μg	43.7% 175μg	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	1.85% 0.28mg	678% 102mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.32% 1.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared Fortified Instant Oats	Almonds	Recommended Dietary Allowance
Calcium	31.8% 318mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	455% 4.1mg	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	296% 23.7mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	24.6% 103mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	376% 8.65mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	400% 180μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	43.7% 306mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	7.12% 242mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	36% 20μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	13% 194mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	22.4% 2.46mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	9% 334g	0.47% 17.5g	3700g per day for Men 19-50 years

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

• Prepared Fortified Instant Oats have more Vitamin A, 1.3 times more Vitamin B1 and 2.1 times more Vitamin B6 than Almonds.
• While Almonds contain 5.3 times more Vitamin B2, 1.5 times more Vitamin B5 and 366.1 times more Vitamin E than Prepared Fortified Instant Oats.
• Both Prepared Fortified Instant Oats and Almonds have similar amounts of Vitamin B3 and Vitamin B9 per 14 oz.
• Both Prepared Fortified Instant Oats as well as Almonds have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 oz.

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

• Prepared Fortified Instant Oats have 1.6 times more Iron, 1.2 times more Selenium, 49 times more Sodium and 19.1 times more Water than Almonds.
• While Almonds contain 3.4 times more Calcium, 15.6 times more Copper, 10.4 times more Magnesium, 3.9 times more Manganese, 6.2 times more Phosphorus, 12 times more Potassium and 5 times more Zinc than Prepared Fortified Instant Oats.

Comparison of macro-nutrients per 14 ounces:

• Almonds contain 8.5 times more Energy, 36.7 times more Fat, 16.8 times more Saturated Fat, 30 times more Omega 6, 1.8 times more Carbohydrate, 9.5 times more Sugars, 7.4 times more Fiber and 8.9 times more Protein than Prepared Fortified Instant Oats.
• Both Prepared Fortified Instant Oats as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 14 oz.