Comparing Nutrients in 500 calories Cooked Oats VS Almonds

Weight per 500 calories

• Cooked Oats: 704g
• Almonds: 86.4g

Almonds have 8.2 times more energy per unit of mass than Boiled Regular Oats, which is very high in comparison to other foods. Cooked Oats having average energy density.

Which food has more nutrients per 500 calories - Cooked Oats or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Cooked Oats	14%	19%	67%
Almonds	14%	72%	14%

Macro Nutrients

	Cooked Oats	Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.7g	44.5% 43g	97g per day for Men 19-50 years
Saturated Fat	6.82% 2.2g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	7.92% 0.13g	0.16% 0.003g	1.6g per day for Men 19-50 years
Omega 6	22.4% 3.8g	62.6% 10.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65% 84.5g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	2.62% 1.9g	5.2% 3.76g	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	0.13% 0.095g	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	% 0g	% 0.15g	g per day for Men 19-50 years
Sucrose	% 1.76g	% 3.4g	g per day for Men 19-50 years
Fiber	31.5% 12g	28.4% 10.8g	38g per day for Men 19-50 years
Protein	32% 18g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Cooked 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	44.6% 0.54mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.67% 0.11mg	75.6% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.9% 1.6mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	8.13% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.7% 0.035mg	9.1% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	164% 49.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10.6% 42.3μg	9.5% 38μg	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	3.76% 0.56mg	148% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.76% 2.1μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Oats	Almonds	Recommended Dietary Allowance
Calcium	6.34% 63.4mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	99% 0.89mg	0.9mg per day for Men 19-50 years
Fluoride	12.6% 504μg	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	79.2% 6.34mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	45.3% 190mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	178% 4.1mg	82% 1.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	87% 39μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	77.5% 542mg	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	14.5% 493mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	69% 38μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	1.88% 28mg	0.058% 0.86mg	1500mg per day for Men 19-50 years
Zinc	64% 7.04mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	16% 589g	0.1% 3.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cooked Oats vs Almonds:

• Boiled Regular Oats have 3 times more Vitamin B1 and 5.4 times more Vitamin B5 than Almonds.
• While Almonds contain 8.7 times more Vitamin B2, 2 times more Vitamin B3, 3.4 times more Vitamin B6 and 39.3 times more Vitamin E than Boiled Regular Oats.
• Both Boiled Regular Oats and Almonds have similar amounts of Vitamin B9 per 500 kcal.
• Both Boiled Regular Oats as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Cooked Oats vs Almonds:

• Boiled Regular Oats have 2 times more Iron, 2.2 times more Manganese, 1.3 times more Phosphorus, 10.7 times more Selenium, 2.6 times more Zinc and 154.6 times more Water than Almonds.
• While Almonds contain 3.7 times more Calcium, 1.7 times more Copper and 1.3 times more Potassium than Boiled Regular Oats.
• Both Boiled Regular Oats and Almonds have similar amounts of Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled Regular Oats have 48.9 times more Omega 3 and 4.5 times more Carbohydrate than Almonds.
• While Almonds contain 4 times more Fat, 1.5 times more Saturated Fat, 2.8 times more Omega 6 and 2 times more Sugars than Boiled Regular Oats.
• Both Boiled Regular Oats and Almonds have similar amounts of Energy, Fiber and Protein per 500 kcal.
• Both Boiled Regular Oats as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.