Comparing Nutrients in 300 calories Fortified Instant Oats VS Almond paste

Weight per 300 calories

• Fortified Instant Oats: 83g
• Almond paste: 65.5g

Almond paste has 1.3 times more energy per unit of mass than Dry Plain Fortified Instant Oats, which is very high in comparison to other foods. Fortified Instant Oats having high energy density.

Discover which food has more nutrients per 300 calories - Fortified Instant Oats or Almond paste?

Macros Ratio

	Protein	Fat	Carbs
Fortified Instant Oats	12%	16%	72%
Almond paste	8%	52%	40%

Macro Nutrients

	Fortified Instant Oats	Almond paste	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.9% 5.7g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	3.5% 1.1g	5.4% 1.72g	32g per day for Men 19-50 years
Omega 3	3.73% 0.06g	8.15% 0.13g	1.6g per day for Men 19-50 years
Omega 6	12% 2.03g	21.5% 3.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.3% 57.6g	24% 31.3g	130g per day for Men 19-50 years
Sugars	1.7% 1.24g	32.8% 23.7g	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	0.11% 0.083g	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	% 0.083g	NA	g per day for Men 19-50 years
Sucrose	% 0.83g	NA	g per day for Men 19-50 years
Fiber	22% 8.3g	8.27% 3.14g	38g per day for Men 19-50 years
Protein	17.6% 9.88g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Fortified Instant Oats	Almond paste	Recommended Dietary Allowance
Vitamin A	71% 640μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.7% 0.37mg	4.48% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.041mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.36% 0.86mg	5.82% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	1.5% 0.074mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.1% 0.066mg	1.8% 0.024mg	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	6.63% 26.5μg	12% 48μg	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	0.073% 0.066mg	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	2.8% 0.42mg	59% 8.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.57μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fortified Instant Oats	Almond paste	Recommended Dietary Allowance
Calcium	29% 291mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	33% 0.3mg	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	256% 20.5mg	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	25.3% 106mg	20.3% 85mg	420mg per day for Men 19-50 years
Manganese	122% 2.8mg	24.4% 0.56mg	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	50% 351mg	24% 169mg	700mg per day for Men 19-50 years
Potassium	8.92% 303mg	6.05% 206mg	3400mg per day for Men 19-50 years
Selenium	35% 19.2μg	5% 2.75μg	55μg per day for Men 19-50 years
Sodium	12% 182mg	0.39% 5.9mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	8.8% 0.97mg	11mg per day for Men 19-50 years
Water	0.2% 7.4g	0.25% 9.22g	3700g per day for Men 19-50 years

Fortified Instant Oats VS Almond Paste Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Fortified Instant Oats or Almond paste?

Lets compare vitamin content per 300 calories of Fortified Instant Oats vs Almond paste:

• 300 calories of Fortified Instant Oats have more Vitamin A, 6.9 times more Vitamin B1 and 13.4 times more Vitamin B5 than Almond paste.
• While 300 kcal of Almond paste contain 6.5 times more Vitamin B2, 1.8 times more Vitamin B9 and 21 times more Vitamin E than Dry Plain Fortified Instant Oats.
• 300 calories of Fortified Instant Oats have insufficient amounts of Vitamin B2 and Vitamin E
• 300 calories of Almond paste have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B5
• Both Dry Plain Fortified Instant Oats as well as Almond paste have insufficient amounts of Vitamin B3, Vitamin B6, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Fortified Instant Oats vs Almond paste:

• 300 calories of Fortified Instant Oats have 2.6 times more Calcium, 19.5 times more Iron, 1.2 times more Magnesium, 5 times more Manganese, 2.1 times more Phosphorus, 1.5 times more Potassium, 7 times more Selenium, 30.9 times more Sodium and 2.1 times more Zinc than Almond paste.
• Both Fortified Instant Oats and Almond paste contain similar levels of Copper per 300 calories.
• 300 calories of Almond paste lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Fortified Instant Oats have 1.8 times more Carbohydrate, 2.6 times more Fiber and 1.7 times more Protein than Almond paste.
• While 300 kcal of Almond paste contain 3.2 times more Fat, 2.2 times more Omega 3, 1.8 times more Omega 6 and 19.1 times more Sugars than Dry Plain Fortified Instant Oats.
• Both Fortified Instant Oats and Almond paste offer comparable quantities of Energy per 300 calories.
• 300 calories of Fortified Instant Oats provide inadequate amounts of Omega 3