Comparing Nutrients in 14 ounces Almonds VS Oat Flour

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Oat Flour	15%	20%	65%

Macro Nutrients

	Almonds	Oat Flour	Recommended Dietary Allowance
Energy	79.2% 2298kcal	55.3% 1603kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	37.3% 36g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	20% 6.38g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	36% 0.58g	1.6g per day for Men 19-50 years
Omega 6	288% 49g	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	65.8% 85.5g	201% 261g	130g per day for Men 19-50 years
Sugars	24% 17.3g	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	0.6% 0.44g	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	% 0.67g	% 0.4g	g per day for Men 19-50 years
Sucrose	% 15.7g	% 2g	g per day for Men 19-50 years
Fiber	131% 49.6g	68% 25.8g	38g per day for Men 19-50 years
Protein	150% 84g	104% 58g	56g per day for Men 19-50 years

Vitamins

	Almonds	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	68% 0.81mg	229% 2.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	38% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	38% 0.5mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	754% 226μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43.7% 175μg	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% 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	678% 102mg	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

	Almonds	Oat Flour	Recommended Dietary Allowance
Calcium	107% 1068mg	22% 218mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	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	184% 14.7mg	198% 16mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	136% 572mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	694% 16mg	2.3mg per day for Men 19-50 years
Molybdenum	400% 180μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	273% 1909mg	256% 1794mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	43.3% 1472mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	245% 135μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	115% 12.7mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	0.92% 34g	3700g per day for Men 19-50 years

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

• Almonds have 9.1 times more Vitamin B2, 2.5 times more Vitamin B3, 2.3 times more Vitamin B5, 1.4 times more Vitamin B9 and 36.6 times more Vitamin E than Partially Debranned Oat Flour.
• While Partially Debranned Oat Flour contains 3.4 times more Vitamin B1 and more Vitamin K than Almonds.
• Both Almonds and Partially Debranned Oat Flour have similar amounts of Vitamin B6 per 14 oz.
• Both Almonds as well as Partially Debranned Oat Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Almonds vs Oat Flour:

• Almonds have 4.9 times more Calcium, 2.4 times more Copper, 1.9 times more Magnesium and 2 times more Potassium than Partially Debranned Oat Flour.
• While Partially Debranned Oat Flour contains 1.8 times more Manganese, 8.3 times more Selenium and 19 times more Sodium than Almonds.
• Both Almonds and Partially Debranned Oat Flour have similar amounts of Iron, Phosphorus and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Almonds have 1.4 times more Energy, 5.5 times more Fat, 2.4 times more Saturated Fat, 3.9 times more Omega 6, 5.4 times more Sugars, 1.9 times more Fiber and 1.4 times more Protein than Partially Debranned Oat Flour.
• While Partially Debranned Oat Flour contains 48.3 times more Omega 3 and 3 times more Carbohydrate than Almonds.
• Both Almonds as well as Partially Debranned Oat Flour have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.