Comparing Nutrients in 1 pound Roasted Almonds VS Dry Quick Oats

Macros Ratio

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

Macro Nutrients

	Roasted Almonds	Dry Quick Oats	Recommended Dietary Allowance
Energy	94% 2712kcal	59.3% 1719kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	30.5% 29.6g	97g per day for Men 19-50 years
Saturated Fat	58% 18.6g	15.7% 5.03g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	28.3% 0.45g	1.6g per day for Men 19-50 years
Omega 6	345% 58.7g	58.7% 9.98g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.3% 95g	236% 307g	130g per day for Men 19-50 years
Sugars	30.4% 22g	6.2% 4.5g	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	0.063% 0.045g	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	% 0.045g	% 0g	g per day for Men 19-50 years
Sucrose	% 21.5g	% 4.5g	g per day for Men 19-50 years
Fiber	130% 49.4g	121% 46g	38g per day for Men 19-50 years
Protein	170% 95g	107% 59.6g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Dry Quick Oats	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	174% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	418% 5.43mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	32% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	102% 5.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	35% 0.45mg	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	62.4% 249μg	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% 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	723% 108mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	7.56% 9.07μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Dry Quick Oats	Recommended Dietary Allowance
Calcium	122% 1216mg	20.6% 206mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	216% 1.94mg	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	211% 17mg	246% 19.7mg	8mg per day for Men 19-50 years
Magnesium	301% 1266mg	136% 572mg	420mg per day for Men 19-50 years
Manganese	440% 10mg	637% 14.7mg	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	305% 2136mg	251% 1755mg	700mg per day for Men 19-50 years
Potassium	95% 3234mg	46.7% 1588mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.07μg	209% 115μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0.2% 3.03mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	0.3% 11g	1.33% 49g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Roasted Almonds has 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 Quick Oats.
• While 1 lb of Dry Regular and Quick Oats Cereals contains 6 times more Vitamin B1 and 3.5 times more Vitamin B5 than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Dry Regular and Quick Oats Cereals have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one pound.

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

• 1 pound of Roasted Almonds has 5.9 times more Calcium, 2.6 times more Copper, 2.2 times more Magnesium, 1.2 times more Phosphorus, 2 times more Potassium and 1.2 times more Zinc than Dry Quick Oats.
• While 1 lb of Dry Regular and Quick Oats Cereals contains 1.4 times more Manganese and 12.7 times more Selenium than Dry Roasted Almonds.
• Both Roasted Almonds and Dry Quick Oats contain similar levels of Iron per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Almonds has 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 Quick Oats.
• While 1 lb of Dry Regular and Quick Oats Cereals contains 10 times more Omega 3 and 3.2 times more Carbohydrate than Dry Roasted Almonds.
• Both Roasted Almonds and Dry Quick Oats offer comparable quantities of Fiber per one pound.
• 1 pound of Roasted Almonds provide inadequate amounts of Omega 3