Comparing Nutrients in 5 ounces Oats VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Oats	17%	16%	67%
Almonds	14%	72%	14%

Macro Nutrients

	Oats	Almonds	Recommended Dietary Allowance
Energy	19% 551kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.8g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	5.4% 1.73g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	9.83% 0.16g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	20.2% 3.44g	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	72.3% 94g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0.24g	g per day for Men 19-50 years
Sucrose	NA	% 5.6g	g per day for Men 19-50 years
Fiber	39.5% 15g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	42.8% 24g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Oats	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	90% 1.1mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.5% 1.36mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.3% 1.9mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	103% 31μg	269% 80.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	20% 79.4μg	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	NA	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oats	Almonds	Recommended Dietary Allowance
Calcium	7.65% 76.5mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	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	83.6% 6.7mg	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	59.7% 251mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	303% 6.97mg	134% 3.1mg	2.3mg per day for Men 19-50 years
Molybdenum	504% 227μg	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	106% 741mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	18% 608mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	65.5% 36μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	51% 5.63mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	0.31% 11.7g	0.17% 6.25g	3700g per day for Men 19-50 years

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

• Oats have 3.7 times more Vitamin B1, 2.9 times more Vitamin B5 and 1.3 times more Vitamin B9 than Almonds.
• While Almonds contain 8.2 times more Vitamin B2, 3.8 times more Vitamin B3 and 2.6 times more Vitamin B7 than Oats.
• Both Oats and Almonds have similar amounts of Vitamin B6 per 5 oz.
• Both Oats 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 Oats vs Almonds:

• Oats have 1.3 times more Iron, 2.3 times more Manganese, 3.5 times more Molybdenum, 6.2 times more Selenium and 1.3 times more Zinc than Almonds.
• While Almonds contain 5 times more Calcium, 1.6 times more Copper, 1.5 times more Magnesium and 1.7 times more Potassium than Oats.
• Both Oats and Almonds have similar amounts of Phosphorus per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Oats have 37 times more Omega 3 and 3.1 times more Carbohydrate than Almonds.
• While Almonds contain 1.5 times more Energy, 7.2 times more Fat, 3.1 times more Saturated Fat, 5.1 times more Omega 6 and 1.3 times more Protein than Oats.
• Both Oats and Almonds have similar amounts of Fiber per 5 oz.
• Both Oats as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.