Comparing Nutrients in 14 ounces Blanched Almonds VS Oats

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Oats	17%	16%	67%

Macro Nutrients

	Blanched Almonds	Oats	Recommended Dietary Allowance
Energy	80.7% 2342kcal	53.2% 1544kcal	2900kcal per day for Men 19-50 years
Fat	215% 208g	28.2% 27.4g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	15% 4.83g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	27.5% 0.44g	1.6g per day for Men 19-50 years
Omega 6	289% 49g	56.6% 9.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	202% 263g	130g per day for Men 19-50 years
Sugars	25.3% 18.4g	NA	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	111% 42g	38g per day for Men 19-50 years
Protein	152% 85g	120% 67g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	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	252% 3.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.82mg	42.4% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	24% 3.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	107% 5.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	36.3% 0.47mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	290% 87μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	48.6% 194μg	55.6% 222μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Oats	Recommended Dietary Allowance
Calcium	94% 937mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	276% 2.5mg	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	234% 18.7mg	8mg per day for Men 19-50 years
Magnesium	253% 1064mg	167% 703mg	420mg per day for Men 19-50 years
Manganese	317% 7.3mg	848% 19.5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1411% 635μg	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	297% 2076mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	50% 1703mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	183% 101μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	143% 15.8mg	11mg per day for Men 19-50 years
Water	0.48% 18g	0.88% 32.6g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 5.1 times more Vitamin B2 and 3.6 times more Vitamin B3 than Oats.
• While Oats contain 4 times more Vitamin B1 and 4.3 times more Vitamin B5 than Blanched Almonds.
• Both Blanched Almonds and Oats have similar amounts of Vitamin B6 and Vitamin B9 per 14 oz.
• Both Blanched Almonds as well as Oats have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Blanched Almonds vs Oats:

• Blanched Almonds have 4.4 times more Calcium, 1.6 times more Copper, 1.5 times more Magnesium, 1.5 times more Potassium and 9.5 times more Sodium than Oats.
• While Oats contain 1.4 times more Iron, 2.7 times more Manganese, 7.9 times more Selenium and 1.3 times more Zinc than Blanched Almonds.
• Both Blanched Almonds and Oats have similar amounts of Phosphorus per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Blanched Almonds have 1.5 times more Energy, 7.6 times more Fat, 3.2 times more Saturated Fat, 5.1 times more Omega 6 and 1.3 times more Protein than Oats.
• While Oats contain 27.8 times more Omega 3 and 3.5 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds and Oats have similar amounts of Fiber per 14 oz.
• Both Blanched Almonds as well as Oats have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.