Comparing Nutrients in 14 ounces Roasted Almonds VS Cooked Oats

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Cooked Oats	14%	19%	67%

Macro Nutrients

	Roasted Almonds	Cooked Oats	Recommended Dietary Allowance
Energy	82% 2373kcal	9.7% 282kcal	2900kcal per day for Men 19-50 years
Fat	215% 209g	6.2% 6.03g	97g per day for Men 19-50 years
Saturated Fat	50.8% 16.2g	3.84% 1.23g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	302% 51.4g	12.6% 2.15g	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	36.6% 47.6g	130g per day for Men 19-50 years
Sugars	26.6% 19.3g	1.48% 1.07g	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	% 0.99g	g per day for Men 19-50 years
Fiber	114% 43.3g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	149% 83g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Cooked 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	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	365% 4.75mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	5.6% 0.89mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.5% 1.27mg	24.7% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	1.53% 0.02mg	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	54.6% 218μg	5.95% 24μg	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	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Cooked Oats	Recommended Dietary Allowance
Calcium	106% 1064mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	485% 4.36mg	32.6% 0.29mg	0.9mg per day for Men 19-50 years
Fluoride	NA	7.1% 284μg	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	44.7% 3.57mg	8mg per day for Men 19-50 years
Magnesium	264% 1107mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	385% 8.86mg	100% 2.3mg	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	267% 1869mg	43.7% 306mg	700mg per day for Men 19-50 years
Potassium	83.2% 2830mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	39% 21.4μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	0.26% 9.57g	8.97% 332g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Cooked Oats per 14 oz

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

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

• 14 ounces of Roasted Almonds have 74.8 times more Vitamin B2, 16.2 times more Vitamin B3, 27.2 times more Vitamin B6, 9.2 times more Vitamin B9 and 298.8 times more Vitamin E than Cooked Oats.
• Both Roasted Almonds and Cooked Oats provide similar amounts of Vitamin B1 and Vitamin B5 per 14 ounces.
• 14 ounces of Cooked Oats have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin E
• Both Dry Roasted Almonds as well as Boiled Regular Oats 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 Cooked Oats:

• 14 ounces of Roasted Almonds have 29.8 times more Calcium, 14.9 times more Copper, 4.1 times more Iron, 10.3 times more Magnesium, 3.8 times more Manganese, 6.1 times more Phosphorus, 10.2 times more Potassium and 3.3 times more Zinc than Cooked Oats.
• While 14 oz of Boiled Regular Oats contain 2.7 times more Selenium and 34.7 times more Water than Dry Roasted Almonds.
• 14 ounces of Cooked Oats lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Roasted Almonds have 8.4 times more Energy, 34.6 times more Fat, 13.2 times more Saturated Fat, 23.9 times more Omega 6, 1.8 times more Carbohydrate, 18 times more Sugars, 6.4 times more Fiber and 8.3 times more Protein than Cooked Oats.
• Both Dry Roasted Almonds as well as Boiled Regular Oats provide inadequate amounts of Omega 3 in 14 ounces.