Comparing Nutrients in 500 calories Blanched Almonds VS Oat Milk

Weight per 500 calories

• Blanched Almonds: 84.7g
• Oat Milk: 935g

Blanched Almonds have 11 times more energy per 100g than Oat Milk. It has very high energy density when compared to other foods. Oat Milk having low energy density.

Which food has more nutrients per 500 calories - Blanched Almonds or Oat Milk?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Oat Milk	14%	15%	71%

Macro Nutrients

	Blanched Almonds	Oat Milk	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	46% 44.5g	8.67% 8.4g	97g per day for Men 19-50 years
Saturated Fat	10.5% 3.35g	5.84% 1.87g	32g per day for Men 19-50 years
Omega 3	0.21% 0.003g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	61.6% 10.5g	16.5% 2.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 16g	69.7% 91g	130g per day for Men 19-50 years
Sugars	5.4% 3.92g	1.3% 0.93g	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	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	% 0.025g	NA	g per day for Men 19-50 years
Sucrose	% 3.78g	NA	g per day for Men 19-50 years
Fiber	22% 8.4g	37% 14g	38g per day for Men 19-50 years
Protein	32.4% 18g	31.7% 17.8g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Oat Milk	Recommended Dietary Allowance
Vitamin A	0% 0μg	64% 577μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	78% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.3% 0.6mg	144% 1.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.97mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.32% 0.27mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.5% 0.097mg	0% 0mg	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	11.2% 45μg	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	64% 385IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	134% 20mg	6.23% 0.93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.34% 2.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Oat Milk	Recommended Dietary Allowance
Calcium	20% 200mg	115% 1154mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	104% 0.93mg	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	81.8% 6.54mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	46% 193mg	420mg per day for Men 19-50 years
Manganese	67.6% 1.56mg	203% 4.67mg	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	82.4% 577mg	700mg per day for Men 19-50 years
Potassium	16.4% 558mg	13.7% 465mg	3400mg per day for Men 19-50 years
Selenium	4.93% 2.7μg	73% 40μg	55μg per day for Men 19-50 years
Sodium	1.07% 16mg	28% 421mg	1500mg per day for Men 19-50 years
Zinc	23% 2.5mg	42.5% 4.67mg	11mg per day for Men 19-50 years
Water	0.1% 3.82g	22% 810g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Blanched Almonds vs Oat Milk:

• Blanched Almonds have 1.6 times more Vitamin B3, more Vitamin B6 and 21.5 times more Vitamin E than Oat Milk.
• While Oat Milk contains more Vitamin A, 5.8 times more Vitamin B1, 3.1 times more Vitamin B2 and more Vitamin D than Blanched Almonds.
• Both Blanched Almonds and Oat Milk have similar amounts of Vitamin B9 per 500 kcal.
• Both Blanched Almonds as well as Oat Milk have insufficient amounts of Vitamin B12, Vitamin C and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Blanched Almonds vs Oat Milk:

• Blanched Almonds have 1.2 times more Potassium than Oat Milk.
• While Oat Milk contains 5.8 times more Calcium, 2.4 times more Iron, 3 times more Manganese, 1.4 times more Phosphorus, 14.8 times more Selenium, 26.1 times more Sodium, 1.9 times more Zinc and 212 times more Water than Blanched Almonds.
• Both Blanched Almonds and Oat Milk have similar amounts of Copper and Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Blanched Almonds have 5.3 times more Fat, 1.8 times more Saturated Fat, 3.7 times more Omega 6 and 4.2 times more Sugars than Oat Milk.
• While Oat Milk contains 5.7 times more Carbohydrate and 1.7 times more Fiber than Blanched Almonds.
• Both Blanched Almonds and Oat Milk have similar amounts of Energy and Protein per 500 kcal.
• Both Blanched Almonds as well as Oat Milk have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.