Comparing Nutrients in 1 pound Oats VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Oats	17%	16%	67%
Almonds	14%	72%	14%

Macro Nutrients

	Oats	Almonds	Recommended Dietary Allowance
Energy	61% 1764kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	32.3% 31.3g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	17.3% 5.52g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	31.5% 0.5g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	64.7% 11g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	231% 301g	75% 98g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0.77g	g per day for Men 19-50 years
Sucrose	NA	% 18g	g per day for Men 19-50 years
Fiber	127% 48g	149% 56.7g	38g per day for Men 19-50 years
Protein	137% 76.6g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Oats	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	288% 3.46mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.5% 0.63mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.2% 4.36mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	122% 6.12mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	331% 99μg	862% 259μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	63.5% 254μg	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	NA	775% 116mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oats	Almonds	Recommended Dietary Allowance
Calcium	24.5% 245mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	315% 2.84mg	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	268% 21.4mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	191% 803mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	430% 9.9mg	2.3mg per day for Men 19-50 years
Molybdenum	1613% 726μg	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	339% 2372mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	57.2% 1946mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	209% 115μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	164% 18mg	129% 14mg	11mg per day for Men 19-50 years
Water	1% 37.3g	0.54% 20g	3700g per day for Men 19-50 years

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

• Oats have 3.7 times more Vitamin B1, 2.9 times more Vitamin B5 and 1.3 times more Vitamin B9 than Almonds.
• While Almonds contain 8.2 times more Vitamin B2, 3.8 times more Vitamin B3 and 2.6 times more Vitamin B7 than Oats.
• Both Oats and Almonds have similar amounts of Vitamin B6 per 1 lb.
• Both Oats 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 Oats vs Almonds:

• Oats have 1.3 times more Iron, 2.3 times more Manganese, 3.5 times more Molybdenum, 6.2 times more Selenium and 1.3 times more Zinc than Almonds.
• While Almonds contain 5 times more Calcium, 1.6 times more Copper, 1.5 times more Magnesium and 1.7 times more Potassium than Oats.
• Both Oats and Almonds have similar amounts of Phosphorus per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Oats have 37 times more Omega 3 and 3.1 times more Carbohydrate than Almonds.
• While Almonds contain 1.5 times more Energy, 7.2 times more Fat, 3.1 times more Saturated Fat, 5.1 times more Omega 6 and 1.3 times more Protein than Oats.
• Both Oats and Almonds have similar amounts of Fiber per 1 lb.
• Both Oats as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.