Comparing Nutrients in 14 ounces Oat Flour VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Oat Flour	15%	20%	65%
Almond paste	8%	52%	40%

Macro Nutrients

	Oat Flour	Almond paste	Recommended Dietary Allowance
Energy	55.3% 1603kcal	62.7% 1818kcal	2900kcal per day for Men 19-50 years
Fat	37.3% 36g	114% 110g	97g per day for Men 19-50 years
Saturated Fat	20% 6.38g	32.6% 10.4g	32g per day for Men 19-50 years
Omega 3	36% 0.58g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	74.4% 12.6g	130% 22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	201% 261g	146% 190g	130g per day for Men 19-50 years
Sugars	4.38% 3.18g	198% 144g	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 2g	NA	g per day for Men 19-50 years
Fiber	68% 25.8g	50% 19g	38g per day for Men 19-50 years
Protein	104% 58g	63.8% 35.7g	56g per day for Men 19-50 years

Vitamins

	Oat Flour	Almond paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	229% 2.75mg	27% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38% 0.5mg	126% 1.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.85mg	35.3% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	8.97% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38% 0.5mg	11% 0.14mg	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	31.8% 127μg	72.4% 290μg	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	0.44% 0.4mg	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	18.5% 2.78mg	358% 53.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Flour	Almond paste	Recommended Dietary Allowance
Calcium	22% 218mg	68.3% 683mg	1000mg per day for Men 19-50 years
Copper	193% 1.73mg	200% 1.8mg	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	198% 16mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	136% 572mg	123% 516mg	420mg per day for Men 19-50 years
Manganese	694% 16mg	148% 3.4mg	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	256% 1794mg	146% 1024mg	700mg per day for Men 19-50 years
Potassium	43.3% 1472mg	36.7% 1246mg	3400mg per day for Men 19-50 years
Selenium	245% 135μg	30.3% 16.7μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	115% 12.7mg	53.4% 5.87mg	11mg per day for Men 19-50 years
Water	0.92% 34g	1.5% 56g	3700g per day for Men 19-50 years

Nutrient Comparison: Oat Flour VS Almond paste per 14 oz

Compare the macro and micronutrient content in 14 oz of Oat Flour versus 14 oz of Almond paste to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Oat Flour have 8.4 times more Vitamin B1, 1.8 times more Vitamin B5, 3.5 times more Vitamin B6 and more Vitamin K than Almond paste.
• While 14 oz of Almond paste contain 3.3 times more Vitamin B2, 2.3 times more Vitamin B9 and 19.3 times more Vitamin E than Partially Debranned Oat Flour.
• Both Oat Flour and Almond paste provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Almond paste have insufficient amounts of Vitamin K
• Both Partially Debranned Oat Flour as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Oat Flour vs Almond paste:

• 14 ounces of Oat Flour have 2.5 times more Iron, 4.7 times more Manganese, 1.8 times more Phosphorus, 8.1 times more Selenium and 2.2 times more Zinc than Almond paste.
• While 14 oz of Almond paste contain 3.1 times more Calcium than Partially Debranned Oat Flour.
• Both Oat Flour and Almond paste contain similar levels of Copper, Magnesium and Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oat Flour have 1.4 times more Carbohydrate, 1.4 times more Fiber and 1.6 times more Protein than Almond paste.
• While 14 oz of Almond paste contain 3 times more Fat, 1.6 times more Saturated Fat, 1.4 times more Omega 3, 1.8 times more Omega 6 and 45.3 times more Sugars than Partially Debranned Oat Flour.
• Both Oat Flour and Almond paste offer comparable quantities of Energy per 14 ounces.