Comparing Nutrients in 14 ounces Cooked Oats VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Cooked Oats	14%	19%	67%
Almonds	14%	72%	14%

Macro Nutrients

	Cooked Oats	Almonds	Recommended Dietary Allowance
Energy	9.7% 282kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6.03g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	3.84% 1.23g	47% 15g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	12.6% 2.15g	288% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.6% 47.6g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	1.48% 1.07g	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	% 0.99g	% 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	18% 10g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Cooked Oats	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.9% 0.064mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.6% 0.89mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.7% 1.23mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.53% 0.02mg	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	5.95% 24μg	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	2.1% 0.32mg	678% 102mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Oats	Almonds	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	455% 4.1mg	0.9mg per day for Men 19-50 years
Fluoride	7.1% 284μg	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	44.7% 3.57mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	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	8.17% 278mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	39% 21.4μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	8.97% 332g	0.47% 17.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cooked Oats vs Almonds:

• Almonds contain 2.7 times more Vitamin B1, 71.1 times more Vitamin B2, 16.1 times more Vitamin B3, 1.5 times more Vitamin B5, 27.4 times more Vitamin B6, 7.3 times more Vitamin B9 and 320.4 times more Vitamin E than Boiled Regular Oats.
• Both Boiled Regular Oats as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Cooked Oats vs Almonds:

• Boiled Regular Oats have 1.3 times more Selenium and 19 times more Water than Almonds.
• While Almonds contain 29.9 times more Calcium, 13.9 times more Copper, 4.1 times more Iron, 10 times more Magnesium, 3.8 times more Manganese, 6.2 times more Phosphorus, 10.5 times more Potassium and 3.1 times more Zinc than Boiled Regular Oats.

Comparison of macro-nutrients per 14 ounces:

• Boiled Regular Oats have 6 times more Omega 3 than Almonds.
• While Almonds contain 8.2 times more Energy, 32.8 times more Fat, 12.3 times more Saturated Fat, 22.8 times more Omega 6, 1.8 times more Carbohydrate, 16.1 times more Sugars, 7.4 times more Fiber and 8.3 times more Protein than Boiled Regular Oats.
• Both Boiled Regular Oats as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.