Comparing Nutrients in 1 pound Almond Flour VS Oat Milk

Macros Ratio

	Protein	Fat	Carbs
Almond Flour	17%	73%	10%
Oat Milk	14%	15%	71%

Macro Nutrients

	Almond Flour	Oat Milk	Recommended Dietary Allowance
Energy	NA	8.37% 243kcal	2900kcal per day for Men 19-50 years
Fat	235% 228g	4.2% 4.1g	97g per day for Men 19-50 years
Saturated Fat	NA	2.83% 0.91g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	8% 1.36g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.5% 73.5g	34% 44g	130g per day for Men 19-50 years
Sugars	NA	0.63% 0.45g	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	111% 42g	18% 6.8g	38g per day for Men 19-50 years
Protein	212% 119g	15.4% 8.6g	56g per day for Men 19-50 years

Vitamins

	Almond Flour	Oat Milk	Recommended Dietary Allowance
Vitamin A	NA	31% 280μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.3% 0.51mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	261% 3.4mg	69.8% 0.91mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	113% 18mg	5.67% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	0% 0mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1045% 313μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43% 171μg	5.44% 21.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	31% 187IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond Flour	Oat Milk	Recommended Dietary Allowance
Calcium	105% 1052mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	491% 4.42mg	50.4% 0.45mg	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	183% 14.6mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	271% 1139mg	22.4% 94mg	420mg per day for Men 19-50 years
Manganese	357% 8.2mg	99% 2.27mg	2.3mg per day for Men 19-50 years
Molybdenum	364% 164μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	332% 2322mg	40% 280mg	700mg per day for Men 19-50 years
Potassium	89% 3025mg	6.63% 225mg	3400mg per day for Men 19-50 years
Selenium	6.1% 3.37μg	35.5% 19.5μg	55μg per day for Men 19-50 years
Sodium	0.27% 4.06mg	13.6% 204mg	1500mg per day for Men 19-50 years
Zinc	115% 12.7mg	20.6% 2.27mg	11mg per day for Men 19-50 years
Water	0.53% 19.6g	10.6% 393g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond Flour VS Oat Milk per 1 lb

Compare the macro and micronutrient content in 1 lb of Almond Flour versus 1 lb of Oat Milk to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Almond Flour vs Oat Milk:

• 1 pound of Almond Flour has 3.7 times more Vitamin B2, 20 times more Vitamin B3, more Vitamin B6 and 7.9 times more Vitamin B9 than Oat Milk.
• Both Almond Flour and Oat Milk provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Oat Milk have insufficient amounts of Vitamin B3, Vitamin B6 and Vitamin B9

Comparing minerals per 1 pound for Almond Flour vs Oat Milk:

• 1 pound of Almond Flour has 1.9 times more Calcium, 9.8 times more Copper, 4.6 times more Iron, 12.1 times more Magnesium, 3.6 times more Manganese, 8.3 times more Phosphorus, 13.4 times more Potassium and 5.6 times more Zinc than Oat Milk.
• While 1 lb of Oat Milk contains 5.8 times more Selenium, 50.3 times more Sodium and 20.1 times more Water than Almond Flour.
• 1 pound of Almond Flour lack sufficient amounts of Selenium
• 1 pound of Oat Milk lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Almond Flour has 55.8 times more Fat, 1.7 times more Carbohydrate, 6.2 times more Fiber and 13.8 times more Protein than Oat Milk.