Comparing Nutrients in 1 kilogram Fortified Instant Oats VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Fortified Instant Oats	12%	16%	72%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Fortified Instant Oats	Roasted Almonds	Recommended Dietary Allowance
Energy	125% 3620kcal	206% 5980kcal	2900kcal per day for Men 19-50 years
Fat	71% 69g	542% 525g	97g per day for Men 19-50 years
Saturated Fat	42% 13.5g	128% 41g	32g per day for Men 19-50 years
Omega 3	45% 0.72g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	761% 129g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	535% 695g	162% 210g	130g per day for Men 19-50 years
Sugars	20.7% 15g	67% 48.6g	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	1.38% 1g	0.14% 0.1g	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	% 1g	% 0.1g	g per day for Men 19-50 years
Sucrose	% 10g	% 47.5g	g per day for Men 19-50 years
Fiber	263% 100g	287% 109g	38g per day for Men 19-50 years
Protein	213% 119g	374% 210g	56g per day for Men 19-50 years

Vitamins

	Fortified Instant Oats	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	858% 7720μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	371% 4.45mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	921% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.7% 10.4mg	227% 36.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	240% 12mg	64.2% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	105% 1.36mg	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	80% 320μg	138% 550μg	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	34% 5.1mg	1593% 239mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fortified Instant Oats	Roasted Almonds	Recommended Dietary Allowance
Calcium	351% 3510mg	268% 2680mg	1000mg per day for Men 19-50 years
Copper	400% 3.6mg	1221% 11mg	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	3090% 247mg	466% 37.3mg	8mg per day for Men 19-50 years
Magnesium	305% 1280mg	664% 2790mg	420mg per day for Men 19-50 years
Manganese	1472% 34mg	970% 22.3mg	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	604% 4230mg	673% 4710mg	700mg per day for Men 19-50 years
Potassium	108% 3660mg	210% 7130mg	3400mg per day for Men 19-50 years
Selenium	422% 232μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	147% 2200mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	228% 25mg	301% 33mg	11mg per day for Men 19-50 years
Water	2.4% 89.2g	0.65% 24g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Fortified Instant Oats vs Roasted Almonds:

• Dry Plain Fortified Instant Oats have more Vitamin A, 5.8 times more Vitamin B1, 3.7 times more Vitamin B5 and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 23.9 times more Vitamin B2, 3.5 times more Vitamin B3, 1.7 times more Vitamin B6, 1.7 times more Vitamin B9 and 46.9 times more Vitamin E than Dry Plain Fortified Instant Oats.
• Both Dry Plain Fortified Instant Oats as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Fortified Instant Oats vs Roasted Almonds:

• Dry Plain Fortified Instant Oats have 1.3 times more Calcium, 6.6 times more Iron, 1.5 times more Manganese, 11.6 times more Selenium and 73.3 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 3.1 times more Copper, 2.2 times more Magnesium, 1.9 times more Potassium and 1.3 times more Zinc than Dry Plain Fortified Instant Oats.
• Both Dry Plain Fortified Instant Oats and Dry Roasted Almonds have similar amounts of Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dry Plain Fortified Instant Oats have 7.2 times more Omega 3 and 3.3 times more Carbohydrate than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.7 times more Energy, 7.6 times more Fat, 3 times more Saturated Fat, 5.3 times more Omega 6, 3.2 times more Sugars and 1.8 times more Protein than Dry Plain Fortified Instant Oats.
• Both Dry Plain Fortified Instant Oats and Dry Roasted Almonds have similar amounts of Fiber per 1 kg.
• Both Dry Plain Fortified Instant Oats as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.