Comparing Nutrients in 1 pound Roasted Almonds VS Oats

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Oats	17%	16%	67%

Macro Nutrients

	Roasted Almonds	Oats	Recommended Dietary Allowance
Energy	94% 2712kcal	61% 1764kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	32.3% 31.3g	97g per day for Men 19-50 years
Saturated Fat	58% 18.6g	17.3% 5.52g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	31.5% 0.5g	1.6g per day for Men 19-50 years
Omega 6	345% 58.7g	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	73.3% 95g	231% 301g	130g per day for Men 19-50 years
Sugars	30.4% 22g	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	0.063% 0.045g	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	% 0.045g	NA	g per day for Men 19-50 years
Sucrose	% 21.5g	NA	g per day for Men 19-50 years
Fiber	130% 49.4g	127% 48g	38g per day for Men 19-50 years
Protein	170% 95g	137% 76.6g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	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	288% 3.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	418% 5.43mg	48.5% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	27.2% 4.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	122% 6.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	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	62.4% 249μg	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% 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	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

	Roasted Almonds	Oats	Recommended Dietary Allowance
Calcium	122% 1216mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	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	211% 17mg	268% 21.4mg	8mg per day for Men 19-50 years
Magnesium	301% 1266mg	191% 803mg	420mg per day for Men 19-50 years
Manganese	440% 10mg	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	305% 2136mg	339% 2372mg	700mg per day for Men 19-50 years
Potassium	95% 3234mg	57.2% 1946mg	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	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	164% 18mg	11mg per day for Men 19-50 years
Water	0.3% 11g	1% 37.3g	3700g per day for Men 19-50 years

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

• Dry Roasted Almonds have 8.6 times more Vitamin B2 and 3.8 times more Vitamin B3 than Oats.
• While Oats contain 9.9 times more Vitamin B1 and 4.2 times more Vitamin B5 than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Oats have similar amounts of Vitamin B6 and Vitamin B9 per 1 lb.
• Both Dry Roasted Almonds as well as Oats have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Roasted Almonds vs Oats:

• Dry Roasted Almonds have 5 times more Calcium, 1.8 times more Copper, 1.6 times more Magnesium and 1.7 times more Potassium than Oats.
• While Oats contain 1.3 times more Iron, 2.2 times more Manganese and 12.7 times more Selenium than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Oats have similar amounts of Phosphorus and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dry Roasted Almonds have 1.5 times more Energy, 7.6 times more Fat, 3.4 times more Saturated Fat, 5.3 times more Omega 6 and 1.2 times more Protein than Oats.
• While Oats contain 11.1 times more Omega 3 and 3.2 times more Carbohydrate than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Oats have similar amounts of Fiber per 1 lb.
• Both Dry Roasted Almonds as well as Oats have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.