Comparing Nutrients in 14 ounces Almond paste VS Oat Flour

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Oat Flour	15%	20%	65%

Macro Nutrients

	Almond paste	Oat Flour	Recommended Dietary Allowance
Energy	62.7% 1818kcal	55.3% 1603kcal	2900kcal per day for Men 19-50 years
Fat	114% 110g	37.3% 36g	97g per day for Men 19-50 years
Saturated Fat	32.6% 10.4g	20% 6.38g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	36% 0.58g	1.6g per day for Men 19-50 years
Omega 6	130% 22g	74.4% 12.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	146% 190g	201% 261g	130g per day for Men 19-50 years
Sugars	198% 144g	4.38% 3.18g	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	NA	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	NA	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 2g	g per day for Men 19-50 years
Fiber	50% 19g	68% 25.8g	38g per day for Men 19-50 years
Protein	63.8% 35.7g	104% 58g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Oat Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.33mg	229% 2.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	126% 1.64mg	38% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.3% 5.64mg	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.97% 0.45mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	38% 0.5mg	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	72.4% 290μg	31.8% 127μg	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	0.44% 0.4mg	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	358% 53.7mg	18.5% 2.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Oat Flour	Recommended Dietary Allowance
Calcium	68.3% 683mg	22% 218mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	193% 1.73mg	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	79.4% 6.35mg	198% 16mg	8mg per day for Men 19-50 years
Magnesium	123% 516mg	136% 572mg	420mg per day for Men 19-50 years
Manganese	148% 3.4mg	694% 16mg	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	146% 1024mg	256% 1794mg	700mg per day for Men 19-50 years
Potassium	36.7% 1246mg	43.3% 1472mg	3400mg per day for Men 19-50 years
Selenium	30.3% 16.7μg	245% 135μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	53.4% 5.87mg	115% 12.7mg	11mg per day for Men 19-50 years
Water	1.5% 56g	0.92% 34g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Oat Flour per 14 oz

Compare the macro and micronutrient content in 14 oz of Almond paste versus 14 oz of Oat Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Almond paste vs Oat Flour:

• 14 ounces of Almond paste have 3.3 times more Vitamin B2, 2.3 times more Vitamin B9 and 19.3 times more Vitamin E than Oat Flour.
• While 14 oz of Partially Debranned Oat Flour contain 8.4 times more Vitamin B1, 1.8 times more Vitamin B5, 3.5 times more Vitamin B6 and more Vitamin K than Almond paste.
• Both Almond paste and Oat Flour provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Almond paste have insufficient amounts of Vitamin K
• Both Almond paste as well as Partially Debranned Oat Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Almond paste vs Oat Flour:

• 14 ounces of Almond paste have 3.1 times more Calcium than Oat Flour.
• While 14 oz of Partially Debranned Oat Flour contain 2.5 times more Iron, 4.7 times more Manganese, 1.8 times more Phosphorus, 8.1 times more Selenium and 2.2 times more Zinc than Almond paste.
• Both Almond paste and Oat Flour contain similar levels of Copper, Magnesium and Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Almond paste have 3 times more Fat, 1.6 times more Saturated Fat, 1.4 times more Omega 3, 1.8 times more Omega 6 and 45.3 times more Sugars than Oat Flour.
• While 14 oz of Partially Debranned Oat Flour contain 1.4 times more Carbohydrate, 1.4 times more Fiber and 1.6 times more Protein than Almond paste.
• Both Almond paste and Oat Flour offer comparable quantities of Energy per 14 ounces.