Comparing Nutrients in 1 kilogram Oil Roasted Almonds VS Oat Milk

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Oat Milk	14%	15%	71%

Macro Nutrients

	Oil Roasted Almonds	Oat Milk	Recommended Dietary Allowance
Energy	209% 6070kcal	18.4% 535kcal	2900kcal per day for Men 19-50 years
Fat	569% 552g	9.28% 9g	97g per day for Men 19-50 years
Saturated Fat	132% 42g	6.25% 2g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	795% 135g	17.6% 3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	136% 177g	74.6% 97g	130g per day for Men 19-50 years
Sugars	62.8% 45.5g	1.38% 1g	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	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 43.8g	NA	g per day for Men 19-50 years
Fiber	276% 105g	39.5% 15g	38g per day for Men 19-50 years
Protein	379% 212g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Oat Milk	Recommended Dietary Allowance
Vitamin A	0% 0μg	68.6% 617μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.7% 0.92mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	601% 7.8mg	154% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	229% 36.7mg	12.5% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.18mg	0% 0mg	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	67.5% 270μg	12% 48μg	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	68.7% 412IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1731% 260mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Oat Milk	Recommended Dietary Allowance
Calcium	291% 2910mg	124% 1235mg	1000mg per day for Men 19-50 years
Copper	1061% 9.55mg	111% 1mg	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	460% 36.8mg	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	652% 2740mg	49.3% 207mg	420mg per day for Men 19-50 years
Manganese	1070% 24.6mg	217% 5mg	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	666% 4660mg	88% 617mg	700mg per day for Men 19-50 years
Potassium	206% 6990mg	14.6% 497mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	78% 43μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	30% 450mg	1500mg per day for Men 19-50 years
Zinc	279% 30.7mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	0.76% 28g	23.4% 867g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Oat Milk per 1 kg

Compare the macro and micronutrient content in 1 kg of Oil Roasted Almonds versus 1 kg of Oat Milk to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oil Roasted Almonds vs Oat Milk:

• 1 kilogram of Oil Roasted Almonds has 3.9 times more Vitamin B2, 18.3 times more Vitamin B3, more Vitamin B6, 5.6 times more Vitamin B9 and 259.7 times more Vitamin E than Oat Milk.
• While 1 kg of Oat Milk contains more Vitamin A and more Vitamin D than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Oat Milk provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Oil Roasted Almonds have insufficient amounts of Vitamin A and Vitamin D
• 1 kilogram of Oat Milk have insufficient amounts of Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin E
• Both Oil Roasted Almonds as well as Oat Milk have insufficient amounts of Vitamin B12, Vitamin C and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Oil Roasted Almonds vs Oat Milk:

• 1 kilogram of Oil Roasted Almonds has 2.4 times more Calcium, 9.6 times more Copper, 5.3 times more Iron, 13.2 times more Magnesium, 4.9 times more Manganese, 7.6 times more Phosphorus, 14.1 times more Potassium and 6.1 times more Zinc than Oat Milk.
• While 1 kg of Oat Milk contains 45 times more Sodium and 31 times more Water than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Oat Milk contain similar levels of Selenium per one kilogram.
• 1 kilogram of Oat Milk lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Almonds has 11.3 times more Energy, 61.3 times more Fat, 21 times more Saturated Fat, 45.1 times more Omega 6, 1.8 times more Carbohydrate, 45.5 times more Sugars, 7 times more Fiber and 11.2 times more Protein than Oat Milk.
• 1 kilogram of Oat Milk provide inadequate amounts of Energy and Omega 6
• Both Oil Roasted Almonds as well as Oat Milk provide inadequate amounts of Omega 3 in one kilogram.