Comparing Nutrients in 14 ounces Blanched Almonds VS Dry Quick QUAKER Oats

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Dry Quick QUAKER Oats	14%	16%	70%

Macro Nutrients

	Blanched Almonds	Dry Quick QUAKER Oats	Recommended Dietary Allowance
Energy	80.7% 2342kcal	50.8% 1472kcal	2900kcal per day for Men 19-50 years
Fat	215% 208g	28% 27.3g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	13.8% 4.4g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	289% 49g	51.4% 8.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	208% 271g	130g per day for Men 19-50 years
Sugars	25.3% 18.4g	7.77% 5.64g	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	NA	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	% 0.12g	NA	g per day for Men 19-50 years
Sucrose	% 17.7g	NA	g per day for Men 19-50 years
Fiber	103% 39.3g	98% 37.3g	38g per day for Men 19-50 years
Protein	152% 85g	97% 54.4g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Dry Quick QUAKER Oats	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.76mg	179% 2.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.82mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	20.3% 3.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	56.4% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	30.5% 0.4mg	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	48.6% 194μg	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	628% 94mg	11% 1.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Dry Quick QUAKER Oats	Recommended Dietary Allowance
Calcium	94% 937mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	163% 1.47mg	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	163% 13mg	230% 18.4mg	8mg per day for Men 19-50 years
Magnesium	253% 1064mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	317% 7.3mg	742% 17mg	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	273% 1909mg	260% 1818mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	41.8% 1421mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	209% 115μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	115% 12.7mg	11mg per day for Men 19-50 years
Water	0.48% 18g	1% 37g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Dry Quick QUAKER Oats per 14 oz

Compare the macro and micronutrient content in 14 oz of Blanched Almonds versus 14 oz of Dry Quick QUAKER Oats to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Blanched Almonds vs Dry Quick QUAKER Oats:

• 14 ounces of Blanched Almonds have 5.9 times more Vitamin B2, 4.3 times more Vitamin B3, 1.5 times more Vitamin B9 and 56.5 times more Vitamin E than Dry Quick QUAKER Oats.
• While 14 oz of Dry Quick Oats QUAKER Cereals contain 2.8 times more Vitamin B1 and 2.3 times more Vitamin B5 than Blanched Almonds.
• Both Blanched Almonds and Dry Quick QUAKER Oats provide similar amounts of Vitamin B6 per 14 ounces.
• Both Blanched Almonds as well as Dry Quick Oats QUAKER Cereals have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Blanched Almonds vs Dry Quick QUAKER Oats:

• 14 ounces of Blanched Almonds have 5 times more Calcium, 2.8 times more Copper and 1.8 times more Potassium than Dry Quick QUAKER Oats.
• While 14 oz of Dry Quick Oats QUAKER Cereals contain 1.4 times more Iron, 2.3 times more Manganese and 9 times more Selenium than Blanched Almonds.
• Both Blanched Almonds and Dry Quick QUAKER Oats contain similar levels of Magnesium, Phosphorus and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Blanched Almonds have 1.6 times more Energy, 7.6 times more Fat, 3.6 times more Saturated Fat, 5.6 times more Omega 6, 3.3 times more Sugars and 1.6 times more Protein than Dry Quick QUAKER Oats.
• While 14 oz of Dry Quick Oats QUAKER Cereals contain 25 times more Omega 3 and 3.7 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds and Dry Quick QUAKER Oats offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Blanched Almonds provide inadequate amounts of Omega 3