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Comparing Nutrients in 14 ounces Oat FlourVS Roasted Almonds

Macros Ratio

Protein Fat Carbs

Oat Flour
15%
20%
65%
Roasted Almonds
13%
74%
13%
14 oz ▼

Macro Nutrients

55.3%1603kcal
Energy
82%2373kcal
1603 kcalvs2373 kcal
Recommended Dietary Allowance for Energy is 2900kcal per day for Men 19-50 years .

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37.3%36g
Fat
215%209g
36 gvs209 g
Recommended Dietary Allowance for Fat is 97g per day for Men 19-50 years .

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20%6.38g
Saturated Fat
50.8%16.2g
6.38 gvs16.2 g
Recommended Dietary Allowance for Saturated Fat is 32g per day for Men 19-50 years .

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36%0.58g
Omega 3
2.5%0.04g
0.58 gvs0.04 g
Recommended Dietary Allowance for Omega 3 is 1.6g per day for Men 19-50 years .

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74.4%12.6g
Omega 6
302%51.4g
12.6 gvs51.4 g
Recommended Dietary Allowance for Omega 6 is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance for Cholesterol is 290mg per day for Men 19-50 years .

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201%261g
Carbohydrate
64%83.4g
261 gvs83.4 g
Recommended Dietary Allowance for Carbohydrate is 130g per day for Men 19-50 years .

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4.38%3.18g
Sugars
26.6%19.3g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
3.18 gvs19.3 g
Recommended Dietary Allowance for Sugars is 72.5g per day for Men 19-50 years .

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0%0g
Fructose
0.055%0.04g
≤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]
0 gvs0.04 g
Recommended Dietary Allowance for Fructose is 72.5g per day for Men 19-50 years .

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%0.4g
Glucose
%0.04g
0.4 gvs0.04 g
Recommended Dietary Allowance for Glucose is g per day for Men 19-50 years .

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%2g
Sucrose
%19g
2 gvs19 g
Recommended Dietary Allowance for Sucrose is g per day for Men 19-50 years .

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68%25.8g
Fiber
114%43.3g
25.8 gvs43.3 g
Recommended Dietary Allowance for Fiber is 38g per day for Men 19-50 years .

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104%58g
Protein
149%83g
58 gvs83 g
Recommended Dietary Allowance for Protein is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
0 μgvs0 μg
Recommended Dietary Allowance for Vitamin A is 900μg per day for Men 19-50 years .

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229%2.75mg
Vitamin B1
25.5%0.31mg
Thiamine
2.75 mgvs0.31 mg
Recommended Dietary Allowance for Vitamin B1 is 1.2mg per day for Men 19-50 years .

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38%0.5mg
Vitamin B2
365%4.75mg
Riboflavin
0.5 mgvs4.75 mg
Recommended Dietary Allowance for Vitamin B2 is 1.3mg per day for Men 19-50 years .

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36.6%5.85mg
Vitamin B3
90%14.4mg
Niacin, nicotinic acid, niacinamide
5.85 mgvs14.4 mg
Recommended Dietary Allowance for Vitamin B3 is 16mg per day for Men 19-50 years .

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16%0.8mg
Vitamin B5
25.5%1.27mg
Pantothenic acid
0.8 mgvs1.27 mg
Recommended Dietary Allowance for Vitamin B5 is 5mg per day for Men 19-50 years .

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38%0.5mg
Vitamin B6
41.5%0.54mg
Pyridoxine
0.5 mgvs0.54 mg
Recommended Dietary Allowance for Vitamin B6 is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance for Vitamin B7 is 30μg per day for Men 19-50 years .

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31.8%127μg
Vitamin B9
54.6%218μg
Folates and Folic Acid
127 μgvs218 μg
Recommended Dietary Allowance for Vitamin B9 is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance for Vitamin B12 is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
0%0mg
Ascorbic acid
0 mgvs0 mg
Recommended Dietary Allowance for Vitamin C is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance for Vitamin D is 600IU per day for Men 19-50 years .

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18.5%2.78mg
Vitamin E
632%95mg
Tocopherols and Tocotrienols
2.78 mgvs95 mg
Recommended Dietary Allowance for Vitamin E is 15mg per day for Men 19-50 years .

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10.6%12.7μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
12.7 μgvs0 μg
Recommended Dietary Allowance for Vitamin K is 120μg per day for Men 19-50 years .

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Minerals

22%218mg
Calcium
106%1064mg
218 mgvs1064 mg
Recommended Dietary Allowance for Calcium is 1000mg per day for Men 19-50 years .

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193%1.73mg
Copper
485%4.36mg
1.73 mgvs4.36 mg
Recommended Dietary Allowance for Copper is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance for Fluoride is 4000μg per day for Men 19-50 years .

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198%16mg
Iron
185%15mg
16 mgvs15 mg
Recommended Dietary Allowance for Iron is 8mg per day for Men 19-50 years .

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136%572mg
Magnesium
264%1107mg
572 mgvs1107 mg
Recommended Dietary Allowance for Magnesium is 420mg per day for Men 19-50 years .

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694%16mg
Manganese
385%8.86mg
16 mgvs8.86 mg
Recommended Dietary Allowance for Manganese is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance for Molybdenum is 45μg per day for Men 19-50 years .

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256%1794mg
Phosphorus
267%1869mg
1794 mgvs1869 mg
Recommended Dietary Allowance for Phosphorus is 700mg per day for Men 19-50 years .

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43.3%1472mg
Potassium
83.2%2830mg
1472 mgvs2830 mg
Recommended Dietary Allowance for Potassium is 3400mg per day for Men 19-50 years .

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245%135μg
Selenium
14.4%7.94μg
135 μgvs7.94 μg
Recommended Dietary Allowance for Selenium is 55μg per day for Men 19-50 years .

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5.03%75.4mg
Sodium
0.79%12mg
75.4 mgvs12 mg
Recommended Dietary Allowance for Sodium is 1500mg per day for Men 19-50 years .

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115%12.7mg
Zinc
119%13mg
12.7 mgvs13 mg
Recommended Dietary Allowance for Zinc is 11mg per day for Men 19-50 years .

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0.92%34g
Water
0.26%9.57g
34 gvs9.57 g
Recommended Dietary Allowance for Water is 3700g per day for Men 19-50 years .

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Nutrient Comparison: Oat Flour VS Roasted Almonds per 14 oz

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

Lets compare vitamin content per 14 ounces of Oat Flour vs Roasted Almonds:

Comparing minerals per 14 ounces for Oat Flour vs Roasted Almonds:

Comparison of macro-nutrients per 14 ounces:




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