Comparing Nutrients in 1 pound Dry Quick Oats VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Dry Quick Oats	14%	15%	71%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Dry Quick Oats	Roasted Almonds	Recommended Dietary Allowance
Energy	59.3% 1719kcal	94% 2712kcal	2900kcal per day for Men 19-50 years
Fat	30.5% 29.6g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	15.7% 5.03g	58% 18.6g	32g per day for Men 19-50 years
Omega 3	28.3% 0.45g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	58.7% 9.98g	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	236% 307g	73.3% 95g	130g per day for Men 19-50 years
Sugars	6.2% 4.5g	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% 0g	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	% 0g	% 0.045g	g per day for Men 19-50 years
Sucrose	% 4.5g	% 21.5g	g per day for Men 19-50 years
Fiber	121% 46g	130% 49.4g	38g per day for Men 19-50 years
Protein	107% 59.6g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Dry Quick Oats	Roasted 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	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	418% 5.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.1mg	29% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	47.5% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	331% 99μg	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	12.7% 1.9mg	723% 108mg	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	Roasted Almonds	Recommended Dietary Allowance
Calcium	20.6% 206mg	122% 1216mg	1000mg per day for Men 19-50 years
Copper	216% 1.94mg	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	246% 19.7mg	211% 17mg	8mg per day for Men 19-50 years
Magnesium	136% 572mg	301% 1266mg	420mg per day for Men 19-50 years
Manganese	637% 14.7mg	440% 10mg	2.3mg per day for Men 19-50 years
Molybdenum	1613% 726μg	NA	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	305% 2136mg	700mg per day for Men 19-50 years
Potassium	46.7% 1588mg	95% 3234mg	3400mg per day for Men 19-50 years
Selenium	209% 115μg	16.5% 9.07μg	55μg per day for Men 19-50 years
Sodium	0.2% 3.03mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	136% 15mg	11mg per day for Men 19-50 years
Water	1.33% 49g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Quick Oats VS Roasted Almonds per 1 lb

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

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

• 1 pound of Dry Quick Oats has 6 times more Vitamin B1 and 3.5 times more Vitamin B5 than Roasted Almonds.
• While 1 lb of Dry Roasted Almonds contains 7.7 times more Vitamin B2, 3.2 times more Vitamin B3, 1.4 times more Vitamin B6, 1.7 times more Vitamin B9 and 56.9 times more Vitamin E than Dry Regular and Quick Oats Cereals.
• Both Dry Regular and Quick Oats Cereals as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one pound.

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

• 1 pound of Dry Quick Oats has 1.4 times more Manganese and 12.7 times more Selenium than Roasted Almonds.
• While 1 lb of Dry Roasted Almonds contains 5.9 times more Calcium, 2.6 times more Copper, 2.2 times more Magnesium and 2 times more Potassium than Dry Regular and Quick Oats Cereals.
• Both Dry Quick Oats and Roasted Almonds contain similar levels of Iron, Phosphorus and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dry Quick Oats has 10 times more Omega 3 and 3.2 times more Carbohydrate than Roasted Almonds.
• While 1 lb of Dry Roasted Almonds contains 1.6 times more Energy, 8.1 times more Fat, 3.7 times more Saturated Fat, 5.9 times more Omega 6, 4.9 times more Sugars and 1.6 times more Protein than Dry Regular and Quick Oats Cereals.
• Both Dry Quick Oats and Roasted Almonds offer comparable quantities of Fiber per one pound.
• 1 pound of Roasted Almonds provide inadequate amounts of Omega 3