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

Macros Ratio

	Protein	Fat	Carbs
Prepared Fortified Instant Oats	14%	18%	68%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Prepared Fortified Instant Oats	Roasted Almonds	Recommended Dietary Allowance
Energy	4.65% 135kcal	41% 1187kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.7g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	25.4% 8.12g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	4.8% 0.82g	151% 25.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23g	32% 41.7g	130g per day for Men 19-50 years
Sugars	1.26% 0.91g	13.3% 9.64g	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	0.027% 0.02g	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	% 0g	% 0.02g	g per day for Men 19-50 years
Sucrose	% 0.58g	% 9.43g	g per day for Men 19-50 years
Fiber	8.88% 3.37g	57% 21.6g	38g per day for Men 19-50 years
Protein	8.4% 4.7g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Prepared Fortified Instant Oats	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	28.7% 258μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43% 0.52mg	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	183% 2.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.5% 6mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44.3% 0.58mg	20.8% 0.27mg	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	22% 87.3μg	27.3% 109μg	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	0.93% 0.14mg	316% 47.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared Fortified Instant Oats	Roasted Almonds	Recommended Dietary Allowance
Calcium	16% 159mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	14.6% 0.13mg	242% 2.2mg	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	148% 12mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	132% 554mg	420mg per day for Men 19-50 years
Manganese	48% 1.1mg	193% 4.43mg	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	22% 153mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	3.56% 121mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	6.5% 97mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	59.7% 6.57mg	11mg per day for Men 19-50 years
Water	4.5% 167g	0.13% 4.8g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Prepared Fortified Instant Oats have more Vitamin A, 3.4 times more Vitamin B1 and 2.1 times more Vitamin B6 than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 5.6 times more Vitamin B2 and 341.4 times more Vitamin E than Prepared Fortified Instant Oats.
• Both Prepared Fortified Instant Oats and Roasted Almonds provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin B9 per seven ounces.
• 7 ounces of Prepared Fortified Instant Oats have insufficient amounts of Vitamin E
• 7 ounces of Roasted Almonds have insufficient amounts of Vitamin A
• Both Prepared Fortified Instant Oats as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in seven ounces.

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

• 7 ounces of Prepared Fortified Instant Oats have 1.6 times more Iron, 2.5 times more Selenium, 16.3 times more Sodium and 34.9 times more Water than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 3.4 times more Calcium, 16.7 times more Copper, 10.7 times more Magnesium, 4 times more Manganese, 6.1 times more Phosphorus, 11.7 times more Potassium and 5.3 times more Zinc than Prepared Fortified Instant Oats.
• 7 ounces of Prepared Fortified Instant Oats lack sufficient amounts of Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dry Roasted Almonds contain 8.8 times more Energy, 38.6 times more Fat, 18.1 times more Saturated Fat, 31.5 times more Omega 6, 1.8 times more Carbohydrate, 10.6 times more Sugars, 6.4 times more Fiber and 8.8 times more Protein than Prepared Fortified Instant Oats.
• Both Prepared Fortified Instant Oats as well as Dry Roasted Almonds provide inadequate amounts of Omega 3 in seven ounces.