Comparing Nutrients in 7 ounces Dry Quick Oats VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Dry Quick Oats	14%	15%	71%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Dry Quick Oats	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	26% 752kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	13.3% 13g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	6.9% 2.2g	26% 8.35g	32g per day for Men 19-50 years
Omega 3	12.4% 0.2g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	25.7% 4.37g	158% 27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	103% 134g	27% 35g	130g per day for Men 19-50 years
Sugars	2.7% 1.96g	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% 0g	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	% 0g	% 0.079g	g per day for Men 19-50 years
Sucrose	% 1.96g	% 8.7g	g per day for Men 19-50 years
Fiber	52.7% 20g	55% 21g	38g per day for Men 19-50 years
Protein	46.6% 26g	75.2% 42g	56g per day for Men 19-50 years

Vitamins

	Dry Quick Oats	Oil Roasted 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	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.7% 0.31mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.23mg	45.5% 7.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.5% 2.22mg	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	145% 43.5μg	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	5.56% 0.83mg	344% 51.5mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	9.03% 90mg	57.7% 577mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	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	108% 8.6mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	129% 544mg	420mg per day for Men 19-50 years
Manganese	279% 6.4mg	212% 4.9mg	2.3mg per day for Men 19-50 years
Molybdenum	706% 318μg	NA	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	132% 925mg	700mg per day for Men 19-50 years
Potassium	20.4% 695mg	40.8% 1387mg	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	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	0.15% 5.56g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Quick Oats VS Oil Roasted Almonds per 7 oz

Compare the macro and micronutrient content in 7 oz of Dry Quick 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 Dry Quick Oats vs Oil Roasted Almonds:

• 7 ounces of Dry Quick Oats have 5 times more Vitamin B1 and 4.9 times more Vitamin B5 than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 5 times more Vitamin B2, 3.3 times more Vitamin B3 and 61.8 times more Vitamin E than Dry Regular and Quick Oats Cereals.
• Both Dry Quick Oats and Oil Roasted Almonds provide similar amounts of Vitamin B6 and Vitamin B9 per seven ounces.
• Both Dry Regular and Quick Oats Cereals as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in seven ounces.

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

• 7 ounces of Dry Quick Oats have 1.3 times more Manganese and 6.2 times more Selenium than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 6.4 times more Calcium, 2.2 times more Copper, 2.2 times more Magnesium and 2 times more Potassium than Dry Regular and Quick Oats Cereals.
• Both Dry Quick Oats and Oil Roasted Almonds contain similar levels of Iron, Phosphorus and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dry Quick Oats have more Omega 3 and 3.8 times more Carbohydrate than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 1.6 times more Energy, 8.5 times more Fat, 3.8 times more Saturated Fat, 6.1 times more Omega 6, 4.6 times more Sugars and 1.6 times more Protein than Dry Regular and Quick Oats Cereals.
• Both Dry Quick 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