Comparing Nutrients in 5 ounces Almond paste VS Oats

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Oats	17%	16%	67%

Macro Nutrients

	Almond paste	Oats	Recommended Dietary Allowance
Energy	22.4% 649kcal	19% 551kcal	2900kcal per day for Men 19-50 years
Fat	40.5% 39.3g	10% 9.8g	97g per day for Men 19-50 years
Saturated Fat	11.6% 3.73g	5.4% 1.73g	32g per day for Men 19-50 years
Omega 3	17.6% 0.28g	9.83% 0.16g	1.6g per day for Men 19-50 years
Omega 6	46.5% 7.9g	20.2% 3.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52% 67.8g	72.3% 94g	130g per day for Men 19-50 years
Sugars	71% 51.4g	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	18% 6.8g	39.5% 15g	38g per day for Men 19-50 years
Protein	22.8% 12.8g	42.8% 24g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Oats	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.7% 0.12mg	90% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	8.5% 1.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	38.3% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.93% 0.051mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	103% 31μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	26% 103μg	20% 79.4μg	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	0.16% 0.14mg	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	128% 19mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Oats	Recommended Dietary Allowance
Calcium	24.4% 244mg	7.65% 76.5mg	1000mg per day for Men 19-50 years
Copper	71.5% 0.64mg	99% 0.89mg	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	28.3% 2.27mg	83.6% 6.7mg	8mg per day for Men 19-50 years
Magnesium	44% 184mg	59.7% 251mg	420mg per day for Men 19-50 years
Manganese	52.8% 1.2mg	303% 6.97mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	504% 227μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	52.2% 366mg	106% 741mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	18% 608mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	65.5% 36μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	51% 5.63mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.31% 11.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Oats per 5 oz

Compare the macro and micronutrient content in 5 oz of Almond paste versus 5 oz of Oats to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Almond paste vs Oats:

• 5 ounces of Almond paste have 3 times more Vitamin B2, 1.5 times more Vitamin B3 and 1.3 times more Vitamin B9 than Oats.
• While 5 oz of Oats contain 9.3 times more Vitamin B1, 11.9 times more Vitamin B5 and 3.3 times more Vitamin B6 than Almond paste.
• Both Almond paste as well as Oats have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Almond paste vs Oats:

• 5 ounces of Almond paste have 3.2 times more Calcium than Oats.
• While 5 oz of Oats contain 1.4 times more Copper, 3 times more Iron, 1.4 times more Magnesium, 5.7 times more Manganese, 2 times more Phosphorus, 1.4 times more Potassium, 6 times more Selenium and 2.7 times more Zinc than Almond paste.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Almond paste have 4 times more Fat, 2.2 times more Saturated Fat, 1.8 times more Omega 3 and 2.3 times more Omega 6 than Oats.
• While 5 oz of Oats contain 1.4 times more Carbohydrate, 2.2 times more Fiber and 1.9 times more Protein than Almond paste.
• Both Almond paste and Oats offer comparable quantities of Energy per five ounces.