Comparing Nutrients in 5 ounces Blanched Almonds VS Dry Quick Oats

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Dry Quick Oats	14%	15%	71%

Macro Nutrients

	Blanched Almonds	Dry Quick Oats	Recommended Dietary Allowance
Energy	29% 836kcal	18.5% 537kcal	2900kcal per day for Men 19-50 years
Fat	76.7% 74.4g	9.53% 9.24g	97g per day for Men 19-50 years
Saturated Fat	17.5% 5.6g	4.9% 1.57g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	8.86% 0.14g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	18.3% 3.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.4% 26.5g	74% 96g	130g per day for Men 19-50 years
Sugars	9.05% 6.56g	1.94% 1.4g	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	% 0.043g	% 0g	g per day for Men 19-50 years
Sucrose	% 6.32g	% 1.4g	g per day for Men 19-50 years
Fiber	37% 14g	37.7% 14.3g	38g per day for Men 19-50 years
Protein	54% 30.3g	33.3% 18.6g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Dry Quick Oats	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.6% 0.27mg	54.3% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.5% 1mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	9.97% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.45mg	31.8% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	11% 0.14mg	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	17.4% 69.5μg	11.3% 45.4μg	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% 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	224% 33.7mg	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.36% 2.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Dry Quick Oats	Recommended Dietary Allowance
Calcium	33.5% 335mg	6.45% 64.5mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	67.4% 0.61mg	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	58% 4.65mg	77% 6.15mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	42.5% 179mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	199% 4.58mg	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	97% 682mg	78.4% 549mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	65.5% 36μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	0.063% 0.95mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	35.3% 3.9mg	11mg per day for Men 19-50 years
Water	0.17% 6.4g	0.42% 15.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Dry Quick Oats per 5 oz

Compare the macro and micronutrient content in 5 oz of Blanched Almonds versus 5 oz of Dry Quick Oats to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Blanched Almonds vs Dry Quick Oats:

• 5 ounces of Blanched Almonds have 4.6 times more Vitamin B2, 3.1 times more Vitamin B3, 1.5 times more Vitamin B9 and 56.5 times more Vitamin E than Dry Quick Oats.
• While 5 oz of Dry Regular and Quick Oats Cereals contain 2.4 times more Vitamin B1 and 3.6 times more Vitamin B5 than Blanched Almonds.
• Both Blanched Almonds and Dry Quick Oats provide similar amounts of Vitamin B6 per five ounces.
• Both Blanched Almonds as well as Dry Regular and Quick Oats Cereals have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Blanched Almonds vs Dry Quick Oats:

• 5 ounces of Blanched Almonds have 5.2 times more Calcium, 2.4 times more Copper, 2.1 times more Magnesium, 1.2 times more Phosphorus and 1.9 times more Potassium than Dry Quick Oats.
• While 5 oz of Dry Regular and Quick Oats Cereals contain 1.3 times more Iron, 1.8 times more Manganese and 7.9 times more Selenium than Blanched Almonds.
• Both Blanched Almonds and Dry Quick Oats contain similar levels of Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Blanched Almonds have 1.6 times more Energy, 8.1 times more Fat, 3.6 times more Saturated Fat, 5.6 times more Omega 6, 4.7 times more Sugars and 1.6 times more Protein than Dry Quick Oats.
• While 5 oz of Dry Regular and Quick Oats Cereals contain 25 times more Omega 3 and 3.6 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds and Dry Quick Oats offer comparable quantities of Fiber per five ounces.
• 5 ounces of Blanched Almonds provide inadequate amounts of Omega 3