Comparing Nutrients in 500 calories Blanched Almonds VS Prepared Fortified Instant Oats

Weight per 500 calories

• Blanched Almonds: 84.7g
• Prepared Fortified Instant Oats: 735g

Blanched Almonds have 8.7 times more energy per 100g than Prepared Fortified Instant Oats. It has very high energy density when compared to other foods. Prepared Fortified Instant Oats having low energy density.

Discover which food has more nutrients per 500 calories - Blanched Almonds or Prepared Fortified Instant Oats?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Prepared Fortified Instant Oats	14%	18%	68%

Macro Nutrients

	Blanched Almonds	Prepared Fortified Instant Oats	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	46% 44.5g	10.3% 10g	97g per day for Men 19-50 years
Saturated Fat	10.5% 3.35g	5.2% 1.66g	32g per day for Men 19-50 years
Omega 3	0.21% 0.003g	5.5% 0.088g	1.6g per day for Men 19-50 years
Omega 6	61.6% 10.5g	17.8% 3.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 16g	66% 86g	130g per day for Men 19-50 years
Sugars	5.4% 3.92g	4.67% 3.4g	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	% 0.025g	% 0g	g per day for Men 19-50 years
Sucrose	% 3.78g	% 2.13g	g per day for Men 19-50 years
Fiber	22% 8.4g	33% 12.5g	38g per day for Men 19-50 years
Protein	32.4% 18g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Prepared Fortified Instant Oats	Recommended Dietary Allowance
Vitamin A	0% 0μg	106% 956μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	159% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.3% 0.6mg	122% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.97mg	139% 22.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.32% 0.27mg	46.6% 2.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.5% 0.097mg	164% 2.13mg	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	10.4% 41.5μg	81% 324μg	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	134% 20mg	3.43% 0.51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.45% 2.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Prepared Fortified Instant Oats	Recommended Dietary Allowance
Calcium	20% 200mg	59% 588mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	54% 0.49mg	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	34.7% 2.78mg	548% 44mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	45.5% 191mg	420mg per day for Men 19-50 years
Manganese	67.6% 1.56mg	178% 4.1mg	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	58.2% 408mg	81% 566mg	700mg per day for Men 19-50 years
Potassium	16.4% 558mg	13% 449mg	3400mg per day for Men 19-50 years
Selenium	4.93% 2.7μg	67% 36.8μg	55μg per day for Men 19-50 years
Sodium	1.07% 16mg	24% 360mg	1500mg per day for Men 19-50 years
Zinc	23% 2.5mg	41.4% 4.56mg	11mg per day for Men 19-50 years
Water	0.1% 3.82g	16.7% 618g	3700g per day for Men 19-50 years

Blanched Almonds VS Prepared Fortified Instant Oats Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Blanched Almonds or Prepared Fortified Instant Oats?

Lets compare vitamin content per 500 calories of Blanched Almonds vs Prepared Fortified Instant Oats:

• 500 calories of Blanched Almonds have 39.1 times more Vitamin E than Prepared Fortified Instant Oats.
• While 500 kcal of Prepared Fortified Instant Oats contain more Vitamin A, 11.8 times more Vitamin B1, 2.6 times more Vitamin B2, 7.5 times more Vitamin B3, 8.8 times more Vitamin B5, 21.9 times more Vitamin B6 and 7.8 times more Vitamin B9 than Blanched Almonds.
• 500 calories of Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B5 and Vitamin B6
• 500 calories of Prepared Fortified Instant Oats have insufficient amounts of Vitamin E
• Both Blanched Almonds as well as Prepared Fortified Instant Oats have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Blanched Almonds vs Prepared Fortified Instant Oats:

• 500 calories of Blanched Almonds have 1.8 times more Copper and 1.2 times more Potassium than Prepared Fortified Instant Oats.
• While 500 kcal of Prepared Fortified Instant Oats contain 2.9 times more Calcium, 15.8 times more Iron, 2.6 times more Manganese, 1.4 times more Phosphorus, 13.6 times more Selenium, 22.4 times more Sodium, 1.8 times more Zinc and 161.7 times more Water than Blanched Almonds.
• Both Blanched Almonds and Prepared Fortified Instant Oats contain similar levels of Magnesium per 500 calories.
• 500 calories of Blanched Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Blanched Almonds have 4.5 times more Fat, 2 times more Saturated Fat and 3.5 times more Omega 6 than Prepared Fortified Instant Oats.
• While 500 kcal of Prepared Fortified Instant Oats contain 5.4 times more Carbohydrate and 1.5 times more Fiber than Blanched Almonds.
• Both Blanched Almonds and Prepared Fortified Instant Oats offer comparable quantities of Energy and Protein per 500 calories.
• Both Blanched Almonds as well as Prepared Fortified Instant Oats provide inadequate amounts of Omega 3 in 500 calories.