Comparing Nutrients in 7 ounces Oats VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Oats	17%	16%	67%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Oats	Roasted Almonds	Recommended Dietary Allowance
Energy	26.6% 772kcal	41% 1187kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.7g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	7.55% 2.4g	25.4% 8.12g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	28.3% 4.8g	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	101% 132g	32% 41.7g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0.02g	g per day for Men 19-50 years
Sucrose	NA	% 9.43g	g per day for Men 19-50 years
Fiber	55.4% 21g	57% 21.6g	38g per day for Men 19-50 years
Protein	60% 33.5g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Oats	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	126% 1.5mg	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.2% 0.28mg	183% 2.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.6% 2.68mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.24mg	20.8% 0.27mg	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	27.8% 111μg	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	NA	316% 47.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oats	Roasted Almonds	Recommended Dietary Allowance
Calcium	10.7% 107mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	138% 1.24mg	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	117% 9.37mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	83.6% 351mg	132% 554mg	420mg per day for Men 19-50 years
Manganese	424% 9.76mg	193% 4.43mg	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	148% 1038mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	25% 851mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	92% 50.4μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	71.6% 7.88mg	59.7% 6.57mg	11mg per day for Men 19-50 years
Water	0.44% 16.3g	0.13% 4.8g	3700g per day for Men 19-50 years

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

• Oats have 9.9 times more Vitamin B1 and 4.2 times more Vitamin B5 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 8.6 times more Vitamin B2 and 3.8 times more Vitamin B3 than Oats.
• Both Oats and Dry Roasted Almonds have similar amounts of Vitamin B6 and Vitamin B9 per 7 oz.
• Both Oats 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 Oats vs Roasted Almonds:

• Oats have 1.3 times more Iron, 2.2 times more Manganese and 12.7 times more Selenium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 5 times more Calcium, 1.8 times more Copper, 1.6 times more Magnesium and 1.7 times more Potassium than Oats.
• Both Oats and Dry Roasted Almonds have similar amounts of Phosphorus and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Oats have 11.1 times more Omega 3 and 3.2 times more Carbohydrate than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.5 times more Energy, 7.6 times more Fat, 3.4 times more Saturated Fat and 5.3 times more Omega 6 than Oats.
• Both Oats and Dry Roasted Almonds have similar amounts of Fiber and Protein per 7 oz.
• Both Oats as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.