Comparing Nutrients in 1 pound Almonds VS Cooked Oats

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cooked Oats	14%	19%	67%

Macro Nutrients

	Almonds	Cooked Oats	Recommended Dietary Allowance
Energy	91% 2626kcal	11% 322kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	7.1% 6.9g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	14.4% 2.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	42% 54.4g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	1.7% 1.22g	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	0.69% 0.5g	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	% 0.77g	% 0g	g per day for Men 19-50 years
Sucrose	% 18g	% 1.13g	g per day for Men 19-50 years
Fiber	149% 56.7g	20.3% 7.7g	38g per day for Men 19-50 years
Protein	171% 96g	20.6% 11.5g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cooked Oats	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	28.7% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	5.6% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	6.38% 1.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	28.2% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	1.74% 0.023mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	862% 259μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	6.8% 27.2μg	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	775% 116mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Cooked Oats	Recommended Dietary Allowance
Calcium	122% 1220mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	37.3% 0.34mg	0.9mg per day for Men 19-50 years
Fluoride	NA	8.1% 325μg	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	210% 17mg	51% 4.1mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	114% 2.63mg	2.3mg per day for Men 19-50 years
Molybdenum	457% 205μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	312% 2182mg	50% 349mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	9.34% 318mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	44.5% 24.5μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	41.2% 4.54mg	11mg per day for Men 19-50 years
Water	0.54% 20g	10.2% 379g	3700g per day for Men 19-50 years

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

• Almonds have 2.7 times more Vitamin B1, 71.1 times more Vitamin B2, 16.1 times more Vitamin B3, 1.5 times more Vitamin B5, 27.4 times more Vitamin B6, 7.3 times more Vitamin B9 and 320.4 times more Vitamin E than Boiled Regular Oats.
• Both Almonds as well as Boiled Regular Oats have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Almonds vs Cooked Oats:

• Almonds have 29.9 times more Calcium, 13.9 times more Copper, 4.1 times more Iron, 10 times more Magnesium, 3.8 times more Manganese, 6.2 times more Phosphorus, 10.5 times more Potassium and 3.1 times more Zinc than Boiled Regular Oats.
• While Boiled Regular Oats contain 1.3 times more Selenium and 19 times more Water than Almonds.

Comparison of macro-nutrients per 1 pound:

• Almonds have 8.2 times more Energy, 32.8 times more Fat, 12.3 times more Saturated Fat, 22.8 times more Omega 6, 1.8 times more Carbohydrate, 16.1 times more Sugars, 7.4 times more Fiber and 8.3 times more Protein than Boiled Regular Oats.
• While Boiled Regular Oats contain 6 times more Omega 3 than Almonds.
• Both Almonds as well as Boiled Regular Oats have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.