Comparing Nutrients in 5 ounces Oat Flour VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Oat Flour	15%	20%	65%
Almonds	14%	72%	14%

Macro Nutrients

	Oat Flour	Almonds	Recommended Dietary Allowance
Energy	19.7% 573kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	13.3% 13g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	7.1% 2.28g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	26.6% 4.5g	103% 17.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71.6% 93g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	1.56% 1.13g	8.5% 6.17g	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	0.22% 0.16g	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	% 0.14g	% 0.24g	g per day for Men 19-50 years
Sucrose	% 0.71g	% 5.6g	g per day for Men 19-50 years
Fiber	24.2% 9.2g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	37% 20.8g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Oat Flour	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	81.7% 0.98mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.6% 0.18mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.7% 0.28mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.6% 0.18mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	269% 80.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11.3% 45.4μg	15.6% 62.4μg	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	6.6% 0.99mg	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.78% 4.54μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Flour	Almonds	Recommended Dietary Allowance
Calcium	7.8% 78mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	162% 1.46mg	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	71% 5.67mg	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	48.6% 204mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	248% 5.7mg	134% 3.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	143% 64.2μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	92% 641mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	15.5% 526mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	87.6% 48μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	41.2% 4.54mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	0.33% 12g	0.17% 6.25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Oat Flour vs Almonds:

• Partially Debranned Oat Flour has 3.4 times more Vitamin B1 and more Vitamin K than Almonds.
• While Almonds contain 9.1 times more Vitamin B2, 2.5 times more Vitamin B3, 2.3 times more Vitamin B5, 1.4 times more Vitamin B9 and 36.6 times more Vitamin E than Partially Debranned Oat Flour.
• Both Partially Debranned Oat Flour and Almonds have similar amounts of Vitamin B6 per 5 oz.
• Both Partially Debranned Oat Flour as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Oat Flour vs Almonds:

• Partially Debranned Oat Flour has 1.8 times more Manganese, 8.3 times more Selenium and 19 times more Sodium than Almonds.
• While Almonds contain 4.9 times more Calcium, 2.4 times more Copper, 1.9 times more Magnesium and 2 times more Potassium than Partially Debranned Oat Flour.
• Both Partially Debranned Oat Flour and Almonds have similar amounts of Iron, Phosphorus and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Partially Debranned Oat Flour has 48.3 times more Omega 3 and 3 times more Carbohydrate than Almonds.
• While Almonds contain 1.4 times more Energy, 5.5 times more Fat, 2.4 times more Saturated Fat, 3.9 times more Omega 6, 5.4 times more Sugars, 1.9 times more Fiber and 1.4 times more Protein than Partially Debranned Oat Flour.
• Both Partially Debranned Oat Flour as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.