Comparing Nutrients in 7 ounces Almond Flour VS Oat Milk

Macros Ratio

	Protein	Fat	Carbs
Almond Flour	17%	73%	10%
Oat Milk	14%	15%	71%

Macro Nutrients

	Almond Flour	Oat Milk	Recommended Dietary Allowance
Energy	NA	3.66% 106kcal	2900kcal per day for Men 19-50 years
Fat	103% 100g	1.84% 1.8g	97g per day for Men 19-50 years
Saturated Fat	NA	1.24% 0.4g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	3.5% 0.6g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.7% 32g	15% 19.2g	130g per day for Men 19-50 years
Sugars	NA	0.27% 0.2g	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	48.4% 18.4g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	93% 52g	6.73% 3.77g	56g per day for Men 19-50 years

Vitamins

	Almond Flour	Oat Milk	Recommended Dietary Allowance
Vitamin A	NA	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.5% 0.22mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	114% 1.5mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.6% 7.94mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	0% 0mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	457% 137μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	18.8% 75μg	2.4% 9.53μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	13.6% 81.8IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond Flour	Oat Milk	Recommended Dietary Allowance
Calcium	46% 460mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	215% 1.93mg	22% 0.2mg	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	80% 6.4mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	119% 498mg	9.8% 41mg	420mg per day for Men 19-50 years
Manganese	156% 3.6mg	43% 0.99mg	2.3mg per day for Men 19-50 years
Molybdenum	159% 71.6μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	145% 1016mg	17.5% 122mg	700mg per day for Men 19-50 years
Potassium	39% 1324mg	2.9% 99mg	3400mg per day for Men 19-50 years
Selenium	2.68% 1.47μg	15.5% 8.53μg	55μg per day for Men 19-50 years
Sodium	0.12% 1.77mg	5.95% 89.3mg	1500mg per day for Men 19-50 years
Zinc	50.5% 5.56mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	0.23% 8.57g	4.65% 172g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond Flour VS Oat Milk per 7 oz

Compare the macro and micronutrient content in 7 oz of Almond Flour versus 7 oz of Oat Milk to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Almond Flour vs Oat Milk:

• 7 ounces of Almond Flour have 3.7 times more Vitamin B2, 20 times more Vitamin B3, more Vitamin B6 and 7.9 times more Vitamin B9 than Oat Milk.
• Both Almond Flour and Oat Milk provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Oat Milk have insufficient amounts of Vitamin B3, Vitamin B6 and Vitamin B9

Comparing minerals per 7 ounces for Almond Flour vs Oat Milk:

• 7 ounces of Almond Flour have 1.9 times more Calcium, 9.8 times more Copper, 4.6 times more Iron, 12.1 times more Magnesium, 3.6 times more Manganese, 8.3 times more Phosphorus, 13.4 times more Potassium and 5.6 times more Zinc than Oat Milk.
• While 7 oz of Oat Milk contain 5.8 times more Selenium, 50.3 times more Sodium and 20.1 times more Water than Almond Flour.
• 7 ounces of Almond Flour lack sufficient amounts of Selenium
• 7 ounces of Oat Milk lack sufficient amounts of Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Almond Flour have 55.8 times more Fat, 1.7 times more Carbohydrate, 6.2 times more Fiber and 13.8 times more Protein than Oat Milk.