Comparing Nutrients in 5 ounces Oats VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Oats	17%	16%	67%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Oats	Blanched Almonds	Recommended Dietary Allowance
Energy	19% 551kcal	29% 836kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.8g	76.7% 74.4g	97g per day for Men 19-50 years
Saturated Fat	5.4% 1.73g	17.5% 5.6g	32g per day for Men 19-50 years
Omega 3	9.83% 0.16g	0.35% 0.006g	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	20.4% 26.5g	130g per day for Men 19-50 years
Sugars	NA	9.05% 6.56g	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% 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	NA	% 0.043g	g per day for Men 19-50 years
Sucrose	NA	% 6.32g	g per day for Men 19-50 years
Fiber	39.5% 15g	37% 14g	38g per day for Men 19-50 years
Protein	42.8% 24g	54% 30.3g	56g per day for Men 19-50 years

Vitamins

	Oats	Blanched 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	22.6% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	77.5% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.5% 1.36mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.3% 1.9mg	8.9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	103% 31μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	20% 79.4μg	17.4% 69.5μg	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	224% 33.7mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	7.65% 76.5mg	33.5% 335mg	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	58% 4.65mg	8mg per day for Men 19-50 years
Magnesium	59.7% 251mg	90% 380mg	420mg per day for Men 19-50 years
Manganese	303% 6.97mg	113% 2.6mg	2.3mg per day for Men 19-50 years
Molybdenum	504% 227μg	NA	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	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	65.5% 36μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	51% 5.63mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	0.31% 11.7g	0.17% 6.4g	3700g per day for Men 19-50 years

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

• Oats have 4 times more Vitamin B1 and 4.3 times more Vitamin B5 than Blanched Almonds.
• While Blanched Almonds contain 5.1 times more Vitamin B2 and 3.6 times more Vitamin B3 than Oats.
• Both Oats and Blanched Almonds have similar amounts of Vitamin B6 and Vitamin B9 per 5 oz.
• Both Oats as well as Blanched 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 Blanched Almonds:

• Oats have 1.4 times more Iron, 2.7 times more Manganese, 7.9 times more Selenium and 1.3 times more Zinc than Blanched Almonds.
• While Blanched Almonds contain 4.4 times more Calcium, 1.6 times more Copper, 1.5 times more Magnesium, 1.5 times more Potassium and 9.5 times more Sodium than Oats.
• Both Oats and Blanched Almonds have similar amounts of Phosphorus per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Oats have 27.8 times more Omega 3 and 3.5 times more Carbohydrate than Blanched Almonds.
• While Blanched Almonds contain 1.5 times more Energy, 7.6 times more Fat, 3.2 times more Saturated Fat, 5.1 times more Omega 6 and 1.3 times more Protein than Oats.
• Both Oats and Blanched Almonds have similar amounts of Fiber per 5 oz.
• Both Oats as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.