Comparing Nutrients in 1 kilogram Almond paste VS Oats

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Oats	17%	16%	67%

Macro Nutrients

	Almond paste	Oats	Recommended Dietary Allowance
Energy	158% 4580kcal	134% 3890kcal	2900kcal per day for Men 19-50 years
Fat	286% 277g	71% 69g	97g per day for Men 19-50 years
Saturated Fat	82% 26.3g	38% 12g	32g per day for Men 19-50 years
Omega 3	124% 2g	69.4% 1.1g	1.6g per day for Men 19-50 years
Omega 6	328% 55.8g	143% 24.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	368% 478g	510% 663g	130g per day for Men 19-50 years
Sugars	500% 363g	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	126% 48g	279% 106g	38g per day for Men 19-50 years
Protein	161% 90g	302% 169g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Oats	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.3% 0.82mg	636% 7.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	318% 4.14mg	107% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89% 14.2mg	60% 9.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	270% 13.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.7% 0.36mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	730% 219μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	183% 730μg	140% 560μg	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	1.1% 1mg	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	903% 135mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Oats	Recommended Dietary Allowance
Calcium	172% 1720mg	54% 540mg	1000mg per day for Men 19-50 years
Copper	504% 4.54mg	696% 6.26mg	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	200% 16mg	590% 47.2mg	8mg per day for Men 19-50 years
Magnesium	310% 1300mg	421% 1770mg	420mg per day for Men 19-50 years
Manganese	372% 8.56mg	2137% 49mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	3556% 1600μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	369% 2580mg	747% 5230mg	700mg per day for Men 19-50 years
Potassium	92% 3140mg	126% 4290mg	3400mg per day for Men 19-50 years
Selenium	76.4% 42μg	462% 254μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	135% 15mg	361% 39.7mg	11mg per day for Men 19-50 years
Water	3.8% 141g	2.22% 82.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Oats per 1 kg

Compare the macro and micronutrient content in 1 kg of Almond paste versus 1 kg of Oats to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Almond paste vs Oats:

• 1 kilogram of Almond paste has 3 times more Vitamin B2, 1.5 times more Vitamin B3 and 1.3 times more Vitamin B9 than Oats.
• While 1 kg of Oats contains 9.3 times more Vitamin B1, 11.9 times more Vitamin B5 and 3.3 times more Vitamin B6 than Almond paste.
• Both Almond paste as well as Oats have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Almond paste vs Oats:

• 1 kilogram of Almond paste has 3.2 times more Calcium than Oats.
• While 1 kg of Oats contains 1.4 times more Copper, 3 times more Iron, 1.4 times more Magnesium, 5.7 times more Manganese, 2 times more Phosphorus, 1.4 times more Potassium, 6 times more Selenium and 2.7 times more Zinc than Almond paste.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Almond paste has 4 times more Fat, 2.2 times more Saturated Fat, 1.8 times more Omega 3 and 2.3 times more Omega 6 than Oats.
• While 1 kg of Oats contains 1.4 times more Carbohydrate, 2.2 times more Fiber and 1.9 times more Protein than Almond paste.
• Both Almond paste and Oats offer comparable quantities of Energy per one kilogram.