Comparing Nutrients in 7 ounces Dry Quick Oats VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Dry Quick Oats	14%	15%	71%
Almonds	14%	72%	14%

Macro Nutrients

	Dry Quick Oats	Almonds	Recommended Dietary Allowance
Energy	26% 752kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	13.3% 13g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	6.9% 2.2g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	12.4% 0.2g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	25.7% 4.37g	144% 24.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	103% 134g	33% 42.8g	130g per day for Men 19-50 years
Sugars	2.7% 1.96g	12% 8.63g	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	0.3% 0.22g	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	% 0.34g	g per day for Men 19-50 years
Sucrose	% 1.96g	% 7.84g	g per day for Men 19-50 years
Fiber	52.7% 20g	65.3% 25g	38g per day for Men 19-50 years
Protein	46.6% 26g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Dry Quick 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	76% 0.91mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.7% 0.31mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.23mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.5% 2.22mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	145% 43.5μg	377% 113μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	16% 63.5μg	22% 87.3μg	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	5.56% 0.83mg	339% 51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Quick Oats	Almonds	Recommended Dietary Allowance
Calcium	9.03% 90mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	227% 2.05mg	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	108% 8.6mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	279% 6.4mg	188% 4.32mg	2.3mg per day for Men 19-50 years
Molybdenum	706% 318μg	200% 90μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	110% 768mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	20.4% 695mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	92% 50.4μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	0.088% 1.33mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	49.4% 5.44mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	0.24% 8.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Dry Quick Oats vs Almonds:

• Dry Regular and Quick Oats Cereals have 2.2 times more Vitamin B1, 2.4 times more Vitamin B5 and more Vitamin K than Almonds.
• While Almonds contain 7.3 times more Vitamin B2, 3.2 times more Vitamin B3, 1.4 times more Vitamin B6, 2.6 times more Vitamin B7, 1.4 times more Vitamin B9 and 61 times more Vitamin E than Dry Regular and Quick Oats Cereals.
• Both Dry Regular and Quick Oats Cereals as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Dry Quick Oats vs Almonds:

• Dry Regular and Quick Oats Cereals have 1.5 times more Manganese, 3.5 times more Molybdenum and 6.2 times more Selenium than Almonds.
• While Almonds contain 5.9 times more Calcium, 2.4 times more Copper, 2.1 times more Magnesium and 2.1 times more Potassium than Dry Regular and Quick Oats Cereals.
• Both Dry Regular and Quick Oats Cereals and Almonds have similar amounts of Iron, Phosphorus and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dry Regular and Quick Oats Cereals have 33.3 times more Omega 3 and 3.1 times more Carbohydrate than Almonds.
• While Almonds contain 1.5 times more Energy, 7.7 times more Fat, 3.4 times more Saturated Fat, 5.6 times more Omega 6, 4.4 times more Sugars and 1.6 times more Protein than Dry Regular and Quick Oats Cereals.
• Both Dry Regular and Quick Oats Cereals and Almonds have similar amounts of Fiber per 7 oz.
• Both Dry Regular and Quick Oats Cereals as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.