Comparing Nutrients in 7 ounces Oat Flour VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Oat Flour	15%	20%	65%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Oat Flour	Roasted Almonds	Recommended Dietary Allowance
Energy	27.6% 802kcal	41% 1187kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	9.97% 3.2g	25.4% 8.12g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	37% 6.32g	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	100% 130g	32% 41.7g	130g per day for Men 19-50 years
Sugars	2.2% 1.6g	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	% 0.2g	% 0.02g	g per day for Men 19-50 years
Sucrose	% 0.99g	% 9.43g	g per day for Men 19-50 years
Fiber	34% 13g	57% 21.6g	38g per day for Men 19-50 years
Protein	52% 29g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Oat Flour	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	114% 1.37mg	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	183% 2.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.3% 2.93mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.98% 0.4mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	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	16% 63.5μg	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	9.26% 1.4mg	316% 47.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.35μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Flour	Roasted Almonds	Recommended Dietary Allowance
Calcium	11% 109mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	96% 0.87mg	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	99% 7.94mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	68% 286mg	132% 554mg	420mg per day for Men 19-50 years
Manganese	347% 7.98mg	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	128% 897mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	21.7% 736mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	123% 67.5μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	57.7% 6.35mg	59.7% 6.57mg	11mg per day for Men 19-50 years
Water	0.46% 17g	0.13% 4.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Oat Flour vs Roasted Almonds:

• Partially Debranned Oat Flour has 9 times more Vitamin B1 and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 9.6 times more Vitamin B2, 2.5 times more Vitamin B3, 1.6 times more Vitamin B5, 1.7 times more Vitamin B9 and 34.1 times more Vitamin E than Partially Debranned Oat Flour.
• Both Partially Debranned Oat Flour and Dry Roasted Almonds have similar amounts of Vitamin B6 per 7 oz.
• Both Partially Debranned Oat Flour as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Oat Flour vs Roasted Almonds:

• Partially Debranned Oat Flour has 1.8 times more Manganese, 17 times more Selenium and 6.3 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 4.9 times more Calcium, 2.5 times more Copper, 1.9 times more Magnesium and 1.9 times more Potassium than Partially Debranned Oat Flour.
• Both Partially Debranned Oat Flour and Dry Roasted Almonds have similar amounts of Iron, Phosphorus and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Partially Debranned Oat Flour has 14.5 times more Omega 3 and 3.1 times more Carbohydrate than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.5 times more Energy, 5.8 times more Fat, 2.5 times more Saturated Fat, 4.1 times more Omega 6, 6.1 times more Sugars, 1.7 times more Fiber and 1.4 times more Protein than Partially Debranned Oat Flour.
• Both Partially Debranned Oat Flour as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.