Comparing Nutrients in 7 ounces Oat Milk VS Almond Flour

Macros Ratio

	Protein	Fat	Carbs
Oat Milk	14%	15%	71%
Almond Flour	17%	73%	10%

Macro Nutrients

	Oat Milk	Almond Flour	Recommended Dietary Allowance
Energy	3.66% 106kcal	NA	2900kcal per day for Men 19-50 years
Fat	1.84% 1.8g	103% 100g	97g per day for Men 19-50 years
Saturated Fat	1.24% 0.4g	NA	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	3.5% 0.6g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	15% 19.2g	24.7% 32g	130g per day for Men 19-50 years
Sugars	0.27% 0.2g	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	7.83% 2.98g	48.4% 18.4g	38g per day for Men 19-50 years
Protein	6.73% 3.77g	93% 52g	56g per day for Men 19-50 years

Vitamins

	Oat Milk	Almond Flour	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	18.5% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	114% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	49.6% 7.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	457% 137μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.4% 9.53μg	18.8% 75μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	13.6% 81.8IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.32% 0.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Milk	Almond Flour	Recommended Dietary Allowance
Calcium	24.5% 245mg	46% 460mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	215% 1.93mg	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	17.4% 1.4mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	9.8% 41mg	119% 498mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	156% 3.6mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	159% 71.6μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	17.5% 122mg	145% 1016mg	700mg per day for Men 19-50 years
Potassium	2.9% 99mg	39% 1324mg	3400mg per day for Men 19-50 years
Selenium	15.5% 8.53μg	2.68% 1.47μg	55μg per day for Men 19-50 years
Sodium	5.95% 89.3mg	0.12% 1.77mg	1500mg per day for Men 19-50 years
Zinc	9.02% 0.99mg	50.5% 5.56mg	11mg per day for Men 19-50 years
Water	4.65% 172g	0.23% 8.57g	3700g per day for Men 19-50 years

Nutrient Comparison: Oat Milk VS Almond Flour per 7 oz

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

Lets compare vitamin content per 7 ounces of Oat Milk vs Almond Flour:

• 7 oz of Almond Flour contain 3.7 times more Vitamin B2, 20 times more Vitamin B3, more Vitamin B6 and 7.9 times more Vitamin B9 than Oat Milk.
• Both Oat Milk and Almond Flour provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Oat Milk have insufficient amounts of Vitamin B3, Vitamin B6 and Vitamin B9

Comparing minerals per 7 ounces for Oat Milk vs Almond Flour:

• 7 ounces of Oat Milk have 5.8 times more Selenium, 50.3 times more Sodium and 20.1 times more Water than Almond Flour.
• While 7 oz of Almond Flour contain 1.9 times more Calcium, 9.8 times more Copper, 4.6 times more Iron, 12.1 times more Magnesium, 3.6 times more Manganese, 8.3 times more Phosphorus, 13.4 times more Potassium and 5.6 times more Zinc than Oat Milk.
• 7 ounces of Oat Milk lack sufficient amounts of Potassium
• 7 ounces of Almond Flour lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Almond Flour contain 55.8 times more Fat, 1.7 times more Carbohydrate, 6.2 times more Fiber and 13.8 times more Protein than Oat Milk.