Comparing Nutrients in 14 ounces Roasted Almonds VS Dry Quick Oats

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Dry Quick Oats	14%	15%	71%

Macro Nutrients

	Roasted Almonds	Dry Quick Oats	Recommended Dietary Allowance
Energy	82% 2373kcal	52% 1504kcal	2900kcal per day for Men 19-50 years
Fat	215% 209g	26.7% 26g	97g per day for Men 19-50 years
Saturated Fat	50.8% 16.2g	13.8% 4.4g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	302% 51.4g	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	64% 83.4g	207% 269g	130g per day for Men 19-50 years
Sugars	26.6% 19.3g	5.4% 3.93g	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	0.055% 0.04g	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	% 0.04g	% 0g	g per day for Men 19-50 years
Sucrose	% 19g	% 3.93g	g per day for Men 19-50 years
Fiber	114% 43.3g	105% 40g	38g per day for Men 19-50 years
Protein	149% 83g	93% 52g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Dry Quick Oats	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.5% 0.31mg	152% 1.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	365% 4.75mg	47.3% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	28% 4.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.5% 1.27mg	89% 4.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	30.5% 0.4mg	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	54.6% 218μg	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	632% 95mg	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

	Roasted Almonds	Dry Quick Oats	Recommended Dietary Allowance
Calcium	106% 1064mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	485% 4.36mg	189% 1.7mg	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	185% 15mg	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	264% 1107mg	119% 500mg	420mg per day for Men 19-50 years
Manganese	385% 8.86mg	557% 13mg	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	267% 1869mg	219% 1536mg	700mg per day for Men 19-50 years
Potassium	83.2% 2830mg	41% 1389mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	183% 101μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.18% 2.65mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	99% 11mg	11mg per day for Men 19-50 years
Water	0.26% 9.57g	1.16% 43g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Dry Quick Oats per 14 oz

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

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

• 14 ounces of Roasted Almonds have 7.7 times more Vitamin B2, 3.2 times more Vitamin B3, 1.4 times more Vitamin B6, 1.7 times more Vitamin B9 and 56.9 times more Vitamin E than Dry Quick Oats.
• While 14 oz of Dry Regular and Quick Oats Cereals contain 6 times more Vitamin B1 and 3.5 times more Vitamin B5 than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Dry Regular and Quick Oats 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 Roasted Almonds vs Dry Quick Oats:

• 14 ounces of Roasted Almonds have 5.9 times more Calcium, 2.6 times more Copper, 2.2 times more Magnesium, 1.2 times more Phosphorus, 2 times more Potassium and 1.2 times more Zinc than Dry Quick Oats.
• While 14 oz of Dry Regular and Quick Oats Cereals contain 1.4 times more Manganese and 12.7 times more Selenium than Dry Roasted Almonds.
• Both Roasted Almonds and Dry Quick Oats contain similar levels of Iron per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Roasted Almonds have 1.6 times more Energy, 8.1 times more Fat, 3.7 times more Saturated Fat, 5.9 times more Omega 6, 4.9 times more Sugars and 1.6 times more Protein than Dry Quick Oats.
• While 14 oz of Dry Regular and Quick Oats Cereals contain 10 times more Omega 3 and 3.2 times more Carbohydrate than Dry Roasted Almonds.
• Both Roasted Almonds and Dry Quick Oats offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Roasted Almonds provide inadequate amounts of Omega 3