Comparing Nutrients in 1 pound Dry Quick Oats VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Dry Quick Oats	14%	15%	71%
Almonds	14%	72%	14%

Macro Nutrients

	Dry Quick Oats	Almonds	Recommended Dietary Allowance
Energy	59.3% 1719kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	30.5% 29.6g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	15.7% 5.03g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	28.3% 0.45g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	58.7% 9.98g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	236% 307g	75% 98g	130g per day for Men 19-50 years
Sugars	6.2% 4.5g	27.2% 19.7g	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	0.69% 0.5g	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	% 0g	% 0.77g	g per day for Men 19-50 years
Sucrose	% 4.5g	% 18g	g per day for Men 19-50 years
Fiber	121% 46g	149% 56.7g	38g per day for Men 19-50 years
Protein	107% 59.6g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Dry Quick Oats	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	174% 2.1mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.1mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	331% 99μg	862% 259μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	36.3% 145μg	50% 200μg	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	12.7% 1.9mg	775% 116mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.56% 9.07μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Quick Oats	Almonds	Recommended Dietary Allowance
Calcium	20.6% 206mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	216% 1.94mg	520% 4.68mg	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	246% 19.7mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	136% 572mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	637% 14.7mg	430% 9.9mg	2.3mg per day for Men 19-50 years
Molybdenum	1613% 726μg	457% 205μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	251% 1755mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	46.7% 1588mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	209% 115μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	0.2% 3.03mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	129% 14mg	11mg per day for Men 19-50 years
Water	1.33% 49g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Dry Quick Oats vs Almonds:

• Dry Regular and Quick Oats Cereals have 2.2 times more Vitamin B1, 2.4 times more Vitamin B5 and more Vitamin K than Almonds.
• While Almonds contain 7.3 times more Vitamin B2, 3.2 times more Vitamin B3, 1.4 times more Vitamin B6, 2.6 times more Vitamin B7, 1.4 times more Vitamin B9 and 61 times more Vitamin E than Dry Regular and Quick Oats Cereals.
• Both Dry Regular and Quick Oats Cereals as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Dry Quick Oats vs Almonds:

• Dry Regular and Quick Oats Cereals have 1.5 times more Manganese, 3.5 times more Molybdenum and 6.2 times more Selenium than Almonds.
• While Almonds contain 5.9 times more Calcium, 2.4 times more Copper, 2.1 times more Magnesium and 2.1 times more Potassium than Dry Regular and Quick Oats Cereals.
• Both Dry Regular and Quick Oats Cereals and Almonds have similar amounts of Iron, Phosphorus and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dry Regular and Quick Oats Cereals have 33.3 times more Omega 3 and 3.1 times more Carbohydrate than Almonds.
• While Almonds contain 1.5 times more Energy, 7.7 times more Fat, 3.4 times more Saturated Fat, 5.6 times more Omega 6, 4.4 times more Sugars and 1.6 times more Protein than Dry Regular and Quick Oats Cereals.
• Both Dry Regular and Quick Oats Cereals and Almonds have similar amounts of Fiber per 1 lb.
• Both Dry Regular and Quick Oats Cereals as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.