Comparing Nutrients in 1 pound Roasted Almonds VS Oat Flour

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Oat Flour	15%	20%	65%

Macro Nutrients

	Roasted Almonds	Oat Flour	Recommended Dietary Allowance
Energy	94% 2712kcal	63% 1833kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	42.6% 41.4g	97g per day for Men 19-50 years
Saturated Fat	58% 18.6g	22.8% 7.3g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	41% 0.66g	1.6g per day for Men 19-50 years
Omega 6	345% 58.7g	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	73.3% 95g	229% 298g	130g per day for Men 19-50 years
Sugars	30.4% 22g	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	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	% 0.45g	g per day for Men 19-50 years
Sucrose	% 21.5g	% 2.27g	g per day for Men 19-50 years
Fiber	130% 49.4g	77.6% 29.5g	38g per day for Men 19-50 years
Protein	170% 95g	119% 66.5g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	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	29% 0.35mg	262% 3.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	418% 5.43mg	43.6% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	41.8% 6.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	18.2% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	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	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	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

	Roasted Almonds	Oat Flour	Recommended Dietary Allowance
Calcium	122% 1216mg	25% 249mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	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	211% 17mg	227% 18mg	8mg per day for Men 19-50 years
Magnesium	301% 1266mg	156% 653mg	420mg per day for Men 19-50 years
Manganese	440% 10mg	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	305% 2136mg	293% 2050mg	700mg per day for Men 19-50 years
Potassium	95% 3234mg	49.5% 1683mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.07μg	280% 154μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	5.75% 86mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	132% 14.5mg	11mg per day for Men 19-50 years
Water	0.3% 11g	1.05% 38.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Oat Flour per 1 lb

Compare the macro and micronutrient content in 1 lb of Roasted Almonds 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 Roasted Almonds vs Oat Flour:

• 1 pound of Roasted Almonds has 9.6 times more Vitamin B2, 2.5 times more Vitamin B3, 1.6 times more Vitamin B5, 1.7 times more Vitamin B9 and 34.1 times more Vitamin E than Oat Flour.
• While 1 lb of Partially Debranned Oat Flour contains 9 times more Vitamin B1 and more Vitamin K than Dry Roasted Almonds.
• Both Roasted Almonds and Oat Flour provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Roasted Almonds have insufficient amounts of Vitamin K
• Both Dry Roasted Almonds 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 Roasted Almonds vs Oat Flour:

• 1 pound of Roasted Almonds has 4.9 times more Calcium, 2.5 times more Copper, 1.9 times more Magnesium and 1.9 times more Potassium than Oat Flour.
• While 1 lb of Partially Debranned Oat Flour contains 1.8 times more Manganese and 17 times more Selenium than Dry Roasted Almonds.
• Both Roasted Almonds and Oat Flour contain similar levels of Iron, Phosphorus and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Almonds has 1.5 times more Energy, 5.8 times more Fat, 2.5 times more Saturated Fat, 4.1 times more Omega 6, 6.1 times more Sugars, 1.7 times more Fiber and 1.4 times more Protein than Oat Flour.
• While 1 lb of Partially Debranned Oat Flour contains 14.5 times more Omega 3 and 3.1 times more Carbohydrate than Dry Roasted Almonds.
• 1 pound of Roasted Almonds provide inadequate amounts of Omega 3