Comparing Nutrients in 7 ounces Fortified Instant Oats VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Fortified Instant Oats	12%	16%	72%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Fortified Instant Oats	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	24.8% 718kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.7g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	8.35% 2.67g	26% 8.35g	32g per day for Men 19-50 years
Omega 3	8.93% 0.14g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	28.6% 4.86g	158% 27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	106% 138g	27% 35g	130g per day for Men 19-50 years
Sugars	4.1% 2.98g	12.5% 9.03g	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	0.27% 0.2g	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	% 0.2g	% 0.079g	g per day for Men 19-50 years
Sucrose	% 2g	% 8.7g	g per day for Men 19-50 years
Fiber	52.2% 20g	55% 21g	38g per day for Men 19-50 years
Protein	42.2% 23.7g	75.2% 42g	56g per day for Men 19-50 years

Vitamins

	Fortified Instant Oats	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	170% 1532μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73.6% 0.88mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	45.5% 7.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47.6% 2.4mg	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	16% 63.5μg	13.4% 53.6μg	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	6.75% 1mg	344% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fortified Instant Oats	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	69.7% 697mg	57.7% 577mg	1000mg per day for Men 19-50 years
Copper	79.4% 0.71mg	211% 1.9mg	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	613% 49mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	60.5% 254mg	129% 544mg	420mg per day for Men 19-50 years
Manganese	292% 6.7mg	212% 4.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	120% 839mg	132% 925mg	700mg per day for Men 19-50 years
Potassium	21.4% 726mg	40.8% 1387mg	3400mg per day for Men 19-50 years
Selenium	83.7% 46μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	29% 437mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	45.3% 5mg	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	0.48% 17.7g	0.15% 5.56g	3700g per day for Men 19-50 years

Nutrient Comparison: Fortified Instant Oats VS Oil Roasted Almonds per 7 oz

Compare the macro and micronutrient content in 7 oz of Fortified Instant Oats versus 7 oz of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Fortified Instant Oats vs Oil Roasted Almonds:

• 7 ounces of Fortified Instant Oats have more Vitamin A, 4.8 times more Vitamin B1 and 5.2 times more Vitamin B5 than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 15.6 times more Vitamin B2, 3.5 times more Vitamin B3, 1.5 times more Vitamin B6 and 50.9 times more Vitamin E than Dry Plain Fortified Instant Oats.
• Both Fortified Instant Oats and Oil Roasted Almonds provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin A
• Both Dry Plain Fortified Instant Oats as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Fortified Instant Oats vs Oil Roasted Almonds:

• 7 ounces of Fortified Instant Oats have 1.2 times more Calcium, 6.7 times more Iron, 1.4 times more Manganese, 5.7 times more Selenium and 220 times more Sodium than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 2.7 times more Copper, 2.1 times more Magnesium and 1.9 times more Potassium than Dry Plain Fortified Instant Oats.
• Both Fortified Instant Oats and Oil Roasted Almonds contain similar levels of Phosphorus and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Fortified Instant Oats have more Omega 3 and 3.9 times more Carbohydrate than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 1.7 times more Energy, 8 times more Fat, 3.1 times more Saturated Fat, 5.5 times more Omega 6, 3 times more Sugars and 1.8 times more Protein than Dry Plain Fortified Instant Oats.
• Both Fortified Instant Oats and Oil Roasted Almonds offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3