Comparing Nutrients in 1 pound Fortified Instant Oats VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Fortified Instant Oats	12%	16%	72%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Fortified Instant Oats	Roasted Almonds	Recommended Dietary Allowance
Energy	56.6% 1642kcal	94% 2712kcal	2900kcal per day for Men 19-50 years
Fat	32.3% 31.3g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	19% 6.1g	58% 18.6g	32g per day for Men 19-50 years
Omega 3	20.4% 0.33g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	65.3% 11g	345% 58.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	243% 315g	73.3% 95g	130g per day for Men 19-50 years
Sugars	9.4% 6.8g	30.4% 22g	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	0.63% 0.45g	0.063% 0.045g	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	% 0.45g	% 0.045g	g per day for Men 19-50 years
Sucrose	% 4.54g	% 21.5g	g per day for Men 19-50 years
Fiber	119% 45.4g	130% 49.4g	38g per day for Men 19-50 years
Protein	97% 54g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Fortified Instant Oats	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	389% 3502μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	168% 2mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	418% 5.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	109% 5.44mg	29% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	47.5% 0.62mg	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	36.3% 145μg	62.4% 249μg	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	15.4% 2.3mg	723% 108mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fortified Instant Oats	Roasted Almonds	Recommended Dietary Allowance
Calcium	159% 1592mg	122% 1216mg	1000mg per day for Men 19-50 years
Copper	181% 1.63mg	554% 5mg	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	1402% 112mg	211% 17mg	8mg per day for Men 19-50 years
Magnesium	138% 581mg	301% 1266mg	420mg per day for Men 19-50 years
Manganese	668% 15.4mg	440% 10mg	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	274% 1919mg	305% 2136mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	95% 3234mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	16.5% 9.07μg	55μg per day for Men 19-50 years
Sodium	66.5% 998mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	104% 11.4mg	136% 15mg	11mg per day for Men 19-50 years
Water	1.1% 40.5g	0.3% 11g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Fortified Instant Oats vs Roasted Almonds:

• Dry Plain Fortified Instant Oats have more Vitamin A, 5.8 times more Vitamin B1, 3.7 times more Vitamin B5 and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 23.9 times more Vitamin B2, 3.5 times more Vitamin B3, 1.7 times more Vitamin B6, 1.7 times more Vitamin B9 and 46.9 times more Vitamin E than Dry Plain Fortified Instant Oats.
• Both Dry Plain Fortified Instant Oats as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Fortified Instant Oats vs Roasted Almonds:

• Dry Plain Fortified Instant Oats have 1.3 times more Calcium, 6.6 times more Iron, 1.5 times more Manganese, 11.6 times more Selenium and 73.3 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 3.1 times more Copper, 2.2 times more Magnesium, 1.9 times more Potassium and 1.3 times more Zinc than Dry Plain Fortified Instant Oats.
• Both Dry Plain Fortified Instant Oats and Dry Roasted Almonds have similar amounts of Phosphorus per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dry Plain Fortified Instant Oats have 7.2 times more Omega 3 and 3.3 times more Carbohydrate than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.7 times more Energy, 7.6 times more Fat, 3 times more Saturated Fat, 5.3 times more Omega 6, 3.2 times more Sugars and 1.8 times more Protein than Dry Plain Fortified Instant Oats.
• Both Dry Plain Fortified Instant Oats and Dry Roasted Almonds have similar amounts of Fiber per 1 lb.
• Both Dry Plain Fortified Instant Oats as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.