Comparing Nutrients in 1 pound Almond paste VS Oat Flour

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Oat Flour	15%	20%	65%

Macro Nutrients

	Almond paste	Oat Flour	Recommended Dietary Allowance
Energy	71.6% 2077kcal	63% 1833kcal	2900kcal per day for Men 19-50 years
Fat	130% 126g	42.6% 41.4g	97g per day for Men 19-50 years
Saturated Fat	37.3% 12g	22.8% 7.3g	32g per day for Men 19-50 years
Omega 3	56.4% 0.9g	41% 0.66g	1.6g per day for Men 19-50 years
Omega 6	149% 25.3g	85% 14.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	167% 217g	229% 298g	130g per day for Men 19-50 years
Sugars	227% 164g	5% 3.63g	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	0% 0g	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	% 0.45g	g per day for Men 19-50 years
Sucrose	NA	% 2.27g	g per day for Men 19-50 years
Fiber	57.3% 21.8g	77.6% 29.5g	38g per day for Men 19-50 years
Protein	73% 41g	119% 66.5g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Oat Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	262% 3.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	144% 1.88mg	43.6% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	41.8% 6.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.51mg	18.2% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.6% 0.16mg	43.6% 0.57mg	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	82.8% 331μg	36.3% 145μg	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	0.5% 0.45mg	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	409% 61.4mg	21% 3.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	12% 14.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Oat Flour	Recommended Dietary Allowance
Calcium	78% 780mg	25% 249mg	1000mg per day for Men 19-50 years
Copper	229% 2.06mg	220% 2mg	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	91% 7.26mg	227% 18mg	8mg per day for Men 19-50 years
Magnesium	140% 590mg	156% 653mg	420mg per day for Men 19-50 years
Manganese	169% 3.9mg	793% 18.2mg	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	167% 1170mg	293% 2050mg	700mg per day for Men 19-50 years
Potassium	42% 1424mg	49.5% 1683mg	3400mg per day for Men 19-50 years
Selenium	34.6% 19μg	280% 154μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	5.75% 86mg	1500mg per day for Men 19-50 years
Zinc	61% 6.7mg	132% 14.5mg	11mg per day for Men 19-50 years
Water	1.73% 64g	1.05% 38.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Oat Flour per 1 lb

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

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

• 1 pound of Almond paste has 3.3 times more Vitamin B2, 2.3 times more Vitamin B9 and 19.3 times more Vitamin E than Oat Flour.
• While 1 lb of Partially Debranned Oat Flour contains 8.4 times more Vitamin B1, 1.8 times more Vitamin B5, 3.5 times more Vitamin B6 and more Vitamin K than Almond paste.
• Both Almond paste and Oat Flour provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Almond paste have insufficient amounts of Vitamin K
• Both Almond paste as well as Partially Debranned Oat Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

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

• 1 pound of Almond paste has 3.1 times more Calcium than Oat Flour.
• While 1 lb of Partially Debranned Oat Flour contains 2.5 times more Iron, 4.7 times more Manganese, 1.8 times more Phosphorus, 8.1 times more Selenium and 2.2 times more Zinc than Almond paste.
• Both Almond paste and Oat Flour contain similar levels of Copper, Magnesium and Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Almond paste has 3 times more Fat, 1.6 times more Saturated Fat, 1.4 times more Omega 3, 1.8 times more Omega 6 and 45.3 times more Sugars than Oat Flour.
• While 1 lb of Partially Debranned Oat Flour contains 1.4 times more Carbohydrate, 1.4 times more Fiber and 1.6 times more Protein than Almond paste.
• Both Almond paste and Oat Flour offer comparable quantities of Energy per one pound.