Comparing Nutrients in 1 pound Almond paste VS Oats

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Oats	17%	16%	67%

Macro Nutrients

	Almond paste	Oats	Recommended Dietary Allowance
Energy	71.6% 2077kcal	61% 1764kcal	2900kcal per day for Men 19-50 years
Fat	130% 126g	32.3% 31.3g	97g per day for Men 19-50 years
Saturated Fat	37.3% 12g	17.3% 5.52g	32g per day for Men 19-50 years
Omega 3	56.4% 0.9g	31.5% 0.5g	1.6g per day for Men 19-50 years
Omega 6	149% 25.3g	64.7% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	167% 217g	231% 301g	130g per day for Men 19-50 years
Sugars	227% 164g	NA	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	57.3% 21.8g	127% 48g	38g per day for Men 19-50 years
Protein	73% 41g	137% 76.6g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Oats	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	288% 3.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	144% 1.88mg	48.5% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	27.2% 4.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.51mg	122% 6.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.6% 0.16mg	41.5% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	331% 99μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	82.8% 331μg	63.5% 254μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Oats	Recommended Dietary Allowance
Calcium	78% 780mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	229% 2.06mg	315% 2.84mg	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	268% 21.4mg	8mg per day for Men 19-50 years
Magnesium	140% 590mg	191% 803mg	420mg per day for Men 19-50 years
Manganese	169% 3.9mg	970% 22.3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1613% 726μg	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	339% 2372mg	700mg per day for Men 19-50 years
Potassium	42% 1424mg	57.2% 1946mg	3400mg per day for Men 19-50 years
Selenium	34.6% 19μg	209% 115μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	61% 6.7mg	164% 18mg	11mg per day for Men 19-50 years
Water	1.73% 64g	1% 37.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Oats per 1 lb

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

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

• 1 pound of Almond paste has 3 times more Vitamin B2, 1.5 times more Vitamin B3 and 1.3 times more Vitamin B9 than Oats.
• While 1 lb of Oats contains 9.3 times more Vitamin B1, 11.9 times more Vitamin B5 and 3.3 times more Vitamin B6 than Almond paste.
• Both Almond paste as well as Oats 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 Oats:

• 1 pound of Almond paste has 3.2 times more Calcium than Oats.
• While 1 lb of Oats contains 1.4 times more Copper, 3 times more Iron, 1.4 times more Magnesium, 5.7 times more Manganese, 2 times more Phosphorus, 1.4 times more Potassium, 6 times more Selenium and 2.7 times more Zinc than Almond paste.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Almond paste has 4 times more Fat, 2.2 times more Saturated Fat, 1.8 times more Omega 3 and 2.3 times more Omega 6 than Oats.
• While 1 lb of Oats contains 1.4 times more Carbohydrate, 2.2 times more Fiber and 1.9 times more Protein than Almond paste.
• Both Almond paste and Oats offer comparable quantities of Energy per one pound.