Comparing Nutrients in 1 pound Oil Roasted Almonds VS Oats

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Oats	17%	16%	67%

Macro Nutrients

	Oil Roasted Almonds	Oats	Recommended Dietary Allowance
Energy	95% 2753kcal	61% 1764kcal	2900kcal per day for Men 19-50 years
Fat	258% 250g	32.3% 31.3g	97g per day for Men 19-50 years
Saturated Fat	59.6% 19g	17.3% 5.52g	32g per day for Men 19-50 years
Omega 3	0% 0g	31.5% 0.5g	1.6g per day for Men 19-50 years
Omega 6	361% 61.3g	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	61.7% 80g	231% 301g	130g per day for Men 19-50 years
Sugars	28.5% 20.6g	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% 0g	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	% 0.18g	NA	g per day for Men 19-50 years
Sucrose	% 20g	NA	g per day for Men 19-50 years
Fiber	125% 47.6g	127% 48g	38g per day for Men 19-50 years
Protein	172% 96g	137% 76.6g	56g per day for Men 19-50 years

Vitamins

	Oil 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	34.8% 0.42mg	288% 3.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.54mg	48.5% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.6mg	27.2% 4.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	122% 6.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.54mg	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	30.6% 122μg	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	785% 118mg	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

	Oil Roasted Almonds	Oats	Recommended Dietary Allowance
Calcium	132% 1320mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	481% 4.33mg	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	209% 16.7mg	268% 21.4mg	8mg per day for Men 19-50 years
Magnesium	296% 1243mg	191% 803mg	420mg per day for Men 19-50 years
Manganese	485% 11mg	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	302% 2114mg	339% 2372mg	700mg per day for Men 19-50 years
Potassium	93% 3171mg	57.2% 1946mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	209% 115μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	127% 14mg	164% 18mg	11mg per day for Men 19-50 years
Water	0.34% 12.7g	1% 37.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Oats per 1 lb

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

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

• 1 pound of Oil Roasted Almonds has 5.6 times more Vitamin B2 and 3.8 times more Vitamin B3 than Oats.
• While 1 lb of Oats contains 8.3 times more Vitamin B1, 5.9 times more Vitamin B5 and 2.1 times more Vitamin B9 than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Oats provide similar amounts of Vitamin B6 per one pound.
• Both Oil Roasted Almonds 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 Oil Roasted Almonds vs Oats:

• 1 pound of Oil Roasted Almonds has 5.4 times more Calcium, 1.5 times more Copper, 1.5 times more Magnesium and 1.6 times more Potassium than Oats.
• While 1 lb of Oats contains 1.3 times more Iron, 2 times more Manganese, 6.2 times more Selenium and 1.3 times more Zinc than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Oats contain similar levels of Phosphorus per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Almonds has 1.6 times more Energy, 8 times more Fat, 3.5 times more Saturated Fat, 5.6 times more Omega 6 and 1.3 times more Protein than Oats.
• While 1 lb of Oats contains more Omega 3 and 3.7 times more Carbohydrate than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Oats offer comparable quantities of Fiber per one pound.
• 1 pound of Oil Roasted Almonds provide inadequate amounts of Omega 3