Comparing Nutrients in 14 ounces Oat Flour VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Oat Flour	15%	20%	65%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Oat Flour	Roasted Almonds	Recommended Dietary Allowance
Energy	55.3% 1603kcal	82% 2373kcal	2900kcal per day for Men 19-50 years
Fat	37.3% 36g	215% 209g	97g per day for Men 19-50 years
Saturated Fat	20% 6.38g	50.8% 16.2g	32g per day for Men 19-50 years
Omega 3	36% 0.58g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	74.4% 12.6g	302% 51.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	201% 261g	64% 83.4g	130g per day for Men 19-50 years
Sugars	4.38% 3.18g	26.6% 19.3g	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	0.055% 0.04g	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	% 0.04g	g per day for Men 19-50 years
Sucrose	% 2g	% 19g	g per day for Men 19-50 years
Fiber	68% 25.8g	114% 43.3g	38g per day for Men 19-50 years
Protein	104% 58g	149% 83g	56g per day for Men 19-50 years

Vitamins

	Oat Flour	Roasted Almonds	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	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38% 0.5mg	365% 4.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.85mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38% 0.5mg	41.5% 0.54mg	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	54.6% 218μg	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	18.5% 2.78mg	632% 95mg	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	Roasted Almonds	Recommended Dietary Allowance
Calcium	22% 218mg	106% 1064mg	1000mg per day for Men 19-50 years
Copper	193% 1.73mg	485% 4.36mg	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	185% 15mg	8mg per day for Men 19-50 years
Magnesium	136% 572mg	264% 1107mg	420mg per day for Men 19-50 years
Manganese	694% 16mg	385% 8.86mg	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	267% 1869mg	700mg per day for Men 19-50 years
Potassium	43.3% 1472mg	83.2% 2830mg	3400mg per day for Men 19-50 years
Selenium	245% 135μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	115% 12.7mg	119% 13mg	11mg per day for Men 19-50 years
Water	0.92% 34g	0.26% 9.57g	3700g per day for Men 19-50 years

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

• Partially Debranned Oat Flour has 9 times more Vitamin B1 and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 9.6 times more Vitamin B2, 2.5 times more Vitamin B3, 1.6 times more Vitamin B5, 1.7 times more Vitamin B9 and 34.1 times more Vitamin E than Partially Debranned Oat Flour.
• Both Partially Debranned Oat Flour and Dry Roasted Almonds have similar amounts of Vitamin B6 per 14 oz.
• Both Partially Debranned Oat Flour as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

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

• Partially Debranned Oat Flour has 1.8 times more Manganese, 17 times more Selenium and 6.3 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 4.9 times more Calcium, 2.5 times more Copper, 1.9 times more Magnesium and 1.9 times more Potassium than Partially Debranned Oat Flour.
• Both Partially Debranned Oat Flour and Dry Roasted Almonds have similar amounts of Iron, Phosphorus and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Partially Debranned Oat Flour has 14.5 times more Omega 3 and 3.1 times more Carbohydrate than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.5 times more Energy, 5.8 times more Fat, 2.5 times more Saturated Fat, 4.1 times more Omega 6, 6.1 times more Sugars, 1.7 times more Fiber and 1.4 times more Protein than Partially Debranned Oat Flour.
• Both Partially Debranned Oat Flour as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.