Comparing Nutrients in 1 pound Oat Flour VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Oat Flour	15%	20%	65%
Almonds	14%	72%	14%

Macro Nutrients

	Oat Flour	Almonds	Recommended Dietary Allowance
Energy	63% 1833kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	42.6% 41.4g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	22.8% 7.3g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	41% 0.66g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	85% 14.4g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	229% 298g	75% 98g	130g per day for Men 19-50 years
Sugars	5% 3.63g	27.2% 19.7g	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	0.69% 0.5g	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	% 0.45g	% 0.77g	g per day for Men 19-50 years
Sucrose	% 2.27g	% 18g	g per day for Men 19-50 years
Fiber	77.6% 29.5g	149% 56.7g	38g per day for Men 19-50 years
Protein	119% 66.5g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Oat Flour	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	262% 3.14mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.6% 0.57mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.8% 6.7mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.2% 0.91mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.6% 0.57mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	862% 259μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	36.3% 145μg	50% 200μg	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	21% 3.18mg	775% 116mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12% 14.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Flour	Almonds	Recommended Dietary Allowance
Calcium	25% 249mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	220% 2mg	520% 4.68mg	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	227% 18mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	156% 653mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	793% 18.2mg	430% 9.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	457% 205μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	293% 2050mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	49.5% 1683mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	280% 154μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	132% 14.5mg	129% 14mg	11mg per day for Men 19-50 years
Water	1.05% 38.8g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Oat Flour vs Almonds:

• Partially Debranned Oat Flour has 3.4 times more Vitamin B1 and more Vitamin K than Almonds.
• While Almonds contain 9.1 times more Vitamin B2, 2.5 times more Vitamin B3, 2.3 times more Vitamin B5, 1.4 times more Vitamin B9 and 36.6 times more Vitamin E than Partially Debranned Oat Flour.
• Both Partially Debranned Oat Flour and Almonds have similar amounts of Vitamin B6 per 1 lb.
• Both Partially Debranned Oat Flour as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Oat Flour vs Almonds:

• Partially Debranned Oat Flour has 1.8 times more Manganese, 8.3 times more Selenium and 19 times more Sodium than Almonds.
• While Almonds contain 4.9 times more Calcium, 2.4 times more Copper, 1.9 times more Magnesium and 2 times more Potassium than Partially Debranned Oat Flour.
• Both Partially Debranned Oat Flour and Almonds have similar amounts of Iron, Phosphorus and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Partially Debranned Oat Flour has 48.3 times more Omega 3 and 3 times more Carbohydrate than Almonds.
• While Almonds contain 1.4 times more Energy, 5.5 times more Fat, 2.4 times more Saturated Fat, 3.9 times more Omega 6, 5.4 times more Sugars, 1.9 times more Fiber and 1.4 times more Protein than Partially Debranned Oat Flour.
• Both Partially Debranned Oat Flour as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.