Comparing Nutrients in 1 pound Oat Flour VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Oat Flour	15%	20%	65%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Oat Flour	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	63% 1833kcal	95% 2753kcal	2900kcal per day for Men 19-50 years
Fat	42.6% 41.4g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	22.8% 7.3g	59.6% 19g	32g per day for Men 19-50 years
Omega 3	41% 0.66g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	85% 14.4g	361% 61.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	229% 298g	61.7% 80g	130g per day for Men 19-50 years
Sugars	5% 3.63g	28.5% 20.6g	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% 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	% 0.45g	% 0.18g	g per day for Men 19-50 years
Sucrose	% 2.27g	% 20g	g per day for Men 19-50 years
Fiber	77.6% 29.5g	125% 47.6g	38g per day for Men 19-50 years
Protein	119% 66.5g	172% 96g	56g per day for Men 19-50 years

Vitamins

	Oat Flour	Oil Roasted 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	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.6% 0.57mg	273% 3.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.8% 6.7mg	104% 16.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.2% 0.91mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.6% 0.57mg	41% 0.54mg	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	36.3% 145μg	30.6% 122μg	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	785% 118mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	25% 249mg	132% 1320mg	1000mg per day for Men 19-50 years
Copper	220% 2mg	481% 4.33mg	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	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	156% 653mg	296% 1243mg	420mg per day for Men 19-50 years
Manganese	793% 18.2mg	485% 11mg	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	293% 2050mg	302% 2114mg	700mg per day for Men 19-50 years
Potassium	49.5% 1683mg	93% 3171mg	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	127% 14mg	11mg per day for Men 19-50 years
Water	1.05% 38.8g	0.34% 12.7g	3700g per day for Men 19-50 years

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

• Partially Debranned Oat Flour has 7.5 times more Vitamin B1 and more Vitamin K than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 6.2 times more Vitamin B2, 2.5 times more Vitamin B3 and 37.1 times more Vitamin E than Partially Debranned Oat Flour.
• Both Partially Debranned Oat Flour and Oil Roasted Almonds have similar amounts of Vitamin B5, Vitamin B6 and Vitamin B9 per 1 lb.
• Both Partially Debranned Oat Flour as well as Oil Roasted 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 Oil Roasted Almonds:

• Partially Debranned Oat Flour has 1.6 times more Manganese, 8.3 times more Selenium and 19 times more Sodium than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 5.3 times more Calcium, 2.2 times more Copper, 1.9 times more Magnesium and 1.9 times more Potassium than Partially Debranned Oat Flour.
• Both Partially Debranned Oat Flour and Oil Roasted Almonds have similar amounts of Iron, Phosphorus and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Partially Debranned Oat Flour has more Omega 3 and 3.7 times more Carbohydrate than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.5 times more Energy, 6 times more Fat, 2.6 times more Saturated Fat, 4.2 times more Omega 6, 5.7 times more Sugars, 1.6 times more Fiber and 1.4 times more Protein than Partially Debranned Oat Flour.
• Both Partially Debranned Oat Flour as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.