Comparing Nutrients in 7 ounces Almond paste VS Oats

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Oats	17%	16%	67%

Macro Nutrients

	Almond paste	Oats	Recommended Dietary Allowance
Energy	31.3% 909kcal	26.6% 772kcal	2900kcal per day for Men 19-50 years
Fat	56.8% 55g	14% 13.7g	97g per day for Men 19-50 years
Saturated Fat	16.3% 5.2g	7.55% 2.4g	32g per day for Men 19-50 years
Omega 3	24.7% 0.39g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	65% 11g	28.3% 4.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73% 95g	101% 132g	130g per day for Men 19-50 years
Sugars	99% 72g	NA	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	25% 9.53g	55.4% 21g	38g per day for Men 19-50 years
Protein	32% 18g	60% 33.5g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Oats	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	126% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63% 0.82mg	21.2% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.5% 0.22mg	53.6% 2.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.5% 0.071mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	145% 43.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	36.2% 145μg	27.8% 111μg	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	0.22% 0.2mg	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	179% 27mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Oats	Recommended Dietary Allowance
Calcium	34% 341mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	138% 1.24mg	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	39.7% 3.18mg	117% 9.37mg	8mg per day for Men 19-50 years
Magnesium	61.4% 258mg	83.6% 351mg	420mg per day for Men 19-50 years
Manganese	74% 1.7mg	424% 9.76mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	706% 318μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	73% 512mg	148% 1038mg	700mg per day for Men 19-50 years
Potassium	18.3% 623mg	25% 851mg	3400mg per day for Men 19-50 years
Selenium	15% 8.33μg	92% 50.4μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	26.7% 2.94mg	71.6% 7.88mg	11mg per day for Men 19-50 years
Water	0.76% 28g	0.44% 16.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Oats per 7 oz

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

Lets compare vitamin content per 7 ounces of Almond paste vs Oats:

• 7 ounces of Almond paste have 3 times more Vitamin B2, 1.5 times more Vitamin B3 and 1.3 times more Vitamin B9 than Oats.
• While 7 oz of Oats contain 9.3 times more Vitamin B1, 11.9 times more Vitamin B5 and 3.3 times more Vitamin B6 than Almond paste.
• Both Almond paste as well as Oats have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Almond paste vs Oats:

• 7 ounces of Almond paste have 3.2 times more Calcium than Oats.
• While 7 oz of Oats contain 1.4 times more Copper, 3 times more Iron, 1.4 times more Magnesium, 5.7 times more Manganese, 2 times more Phosphorus, 1.4 times more Potassium, 6 times more Selenium and 2.7 times more Zinc than Almond paste.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Almond paste have 4 times more Fat, 2.2 times more Saturated Fat, 1.8 times more Omega 3 and 2.3 times more Omega 6 than Oats.
• While 7 oz of Oats contain 1.4 times more Carbohydrate, 2.2 times more Fiber and 1.9 times more Protein than Almond paste.
• Both Almond paste and Oats offer comparable quantities of Energy per seven ounces.