Comparing Nutrients in 1 kilogram Oil Roasted Almonds VS Oats

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Oats	17%	16%	67%

Macro Nutrients

	Oil Roasted Almonds	Oats	Recommended Dietary Allowance
Energy	209% 6070kcal	134% 3890kcal	2900kcal per day for Men 19-50 years
Fat	569% 552g	71% 69g	97g per day for Men 19-50 years
Saturated Fat	132% 42g	38% 12g	32g per day for Men 19-50 years
Omega 3	0% 0g	69.4% 1.1g	1.6g per day for Men 19-50 years
Omega 6	795% 135g	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	136% 177g	510% 663g	130g per day for Men 19-50 years
Sugars	62.8% 45.5g	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	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	279% 106g	38g per day for Men 19-50 years
Protein	379% 212g	302% 169g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Oats	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.7% 0.92mg	636% 7.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	601% 7.8mg	107% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	229% 36.7mg	60% 9.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	270% 13.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.18mg	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	67.5% 270μg	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	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	1731% 260mg	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

	Oil Roasted Almonds	Oats	Recommended Dietary Allowance
Calcium	291% 2910mg	54% 540mg	1000mg per day for Men 19-50 years
Copper	1061% 9.55mg	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	460% 36.8mg	590% 47.2mg	8mg per day for Men 19-50 years
Magnesium	652% 2740mg	421% 1770mg	420mg per day for Men 19-50 years
Manganese	1070% 24.6mg	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	666% 4660mg	747% 5230mg	700mg per day for Men 19-50 years
Potassium	206% 6990mg	126% 4290mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	462% 254μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	279% 30.7mg	361% 39.7mg	11mg per day for Men 19-50 years
Water	0.76% 28g	2.22% 82.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Oats per 1 kg

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

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

• 1 kilogram of Oil Roasted Almonds has 5.6 times more Vitamin B2 and 3.8 times more Vitamin B3 than Oats.
• While 1 kg of Oats contains 8.3 times more Vitamin B1, 5.9 times more Vitamin B5 and 2.1 times more Vitamin B9 than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Oats provide similar amounts of Vitamin B6 per one kilogram.
• Both Oil Roasted Almonds 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 Oil Roasted Almonds vs Oats:

• 1 kilogram of Oil Roasted Almonds has 5.4 times more Calcium, 1.5 times more Copper, 1.5 times more Magnesium and 1.6 times more Potassium than Oats.
• While 1 kg of Oats contains 1.3 times more Iron, 2 times more Manganese, 6.2 times more Selenium and 1.3 times more Zinc than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Oats contain similar levels of Phosphorus per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Almonds has 1.6 times more Energy, 8 times more Fat, 3.5 times more Saturated Fat, 5.6 times more Omega 6 and 1.3 times more Protein than Oats.
• While 1 kg of Oats contains more Omega 3 and 3.7 times more Carbohydrate than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Oats offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Oil Roasted Almonds provide inadequate amounts of Omega 3