Comparing Nutrients in 1 kilogram Oats VS Almond paste

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

Nutrient Comparison: Oats VS Almond paste per 1 kg

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

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

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

Comparing minerals per 1 kilogram for Oats vs Almond paste:

• 1 kilogram of Oats has 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.
• While 1 kg of Almond paste contains 3.2 times more Calcium than Oats.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oats has 1.4 times more Carbohydrate, 2.2 times more Fiber and 1.9 times more Protein than Almond paste.
• While 1 kg of Almond paste contains 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.
• Both Oats and Almond paste offer comparable quantities of Energy per one kilogram.