Comparing Nutrients in 1 kilogram Blanched Almonds VS Dry Quick Oats

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Dry Quick Oats	14%	15%	71%

Macro Nutrients

	Blanched Almonds	Dry Quick Oats	Recommended Dietary Allowance
Energy	203% 5900kcal	131% 3790kcal	2900kcal per day for Men 19-50 years
Fat	541% 525g	67.2% 65.2g	97g per day for Men 19-50 years
Saturated Fat	124% 39.5g	34.7% 11g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	62.5% 1g	1.6g per day for Men 19-50 years
Omega 6	727% 124g	129% 22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	521% 677g	130g per day for Men 19-50 years
Sugars	64% 46.3g	13.7% 9.9g	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% 0g	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	% 0.3g	% 0g	g per day for Men 19-50 years
Sucrose	% 44.6g	% 9.9g	g per day for Men 19-50 years
Fiber	261% 99g	266% 101g	38g per day for Men 19-50 years
Protein	382% 214g	235% 132g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Dry Quick Oats	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	159% 1.9mg	383% 4.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	547% 7.1mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	70.3% 11.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.8% 3.14mg	224% 11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	77% 1mg	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	123% 490μg	80% 320μg	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	1583% 238mg	28% 4.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	16.7% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Dry Quick Oats	Recommended Dietary Allowance
Calcium	236% 2360mg	45.5% 455mg	1000mg per day for Men 19-50 years
Copper	1141% 10.3mg	476% 4.3mg	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	410% 32.8mg	543% 43.4mg	8mg per day for Men 19-50 years
Magnesium	638% 2680mg	300% 1260mg	420mg per day for Men 19-50 years
Manganese	798% 18.4mg	1404% 32.3mg	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	687% 4810mg	553% 3870mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	103% 3500mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	462% 254μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	0.45% 6.68mg	1500mg per day for Men 19-50 years
Zinc	270% 29.7mg	249% 27.4mg	11mg per day for Men 19-50 years
Water	1.2% 45g	2.93% 108g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Dry Quick Oats per 1 kg

Compare the macro and micronutrient content in 1 kg of Blanched Almonds versus 1 kg of Dry Quick Oats to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Blanched Almonds vs Dry Quick Oats:

• 1 kilogram of Blanched Almonds has 4.6 times more Vitamin B2, 3.1 times more Vitamin B3, 1.5 times more Vitamin B9 and 56.5 times more Vitamin E than Dry Quick Oats.
• While 1 kg of Dry Regular and Quick Oats Cereals contains 2.4 times more Vitamin B1 and 3.6 times more Vitamin B5 than Blanched Almonds.
• Both Blanched Almonds and Dry Quick Oats provide similar amounts of Vitamin B6 per one kilogram.
• Both Blanched Almonds as well as Dry Regular and Quick Oats Cereals have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Blanched Almonds vs Dry Quick Oats:

• 1 kilogram of Blanched Almonds has 5.2 times more Calcium, 2.4 times more Copper, 2.1 times more Magnesium, 1.2 times more Phosphorus and 1.9 times more Potassium than Dry Quick Oats.
• While 1 kg of Dry Regular and Quick Oats Cereals contains 1.3 times more Iron, 1.8 times more Manganese and 7.9 times more Selenium than Blanched Almonds.
• Both Blanched Almonds and Dry Quick Oats contain similar levels of Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Blanched Almonds has 1.6 times more Energy, 8.1 times more Fat, 3.6 times more Saturated Fat, 5.6 times more Omega 6, 4.7 times more Sugars and 1.6 times more Protein than Dry Quick Oats.
• While 1 kg of Dry Regular and Quick Oats Cereals contains 25 times more Omega 3 and 3.6 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds and Dry Quick Oats offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Blanched Almonds provide inadequate amounts of Omega 3