Comparing Nutrients in 7 ounces Oats VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Oats	17%	16%	67%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Oats	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	26.6% 772kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.7g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	7.55% 2.4g	26% 8.35g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	28.3% 4.8g	158% 27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	101% 132g	27% 35g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0.079g	g per day for Men 19-50 years
Sucrose	NA	% 8.7g	g per day for Men 19-50 years
Fiber	55.4% 21g	55% 21g	38g per day for Men 19-50 years
Protein	60% 33.5g	75.2% 42g	56g per day for Men 19-50 years

Vitamins

	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	126% 1.5mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.2% 0.28mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	45.5% 7.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.6% 2.68mg	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.24mg	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	27.8% 111μg	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	NA	344% 51.5mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	10.7% 107mg	57.7% 577mg	1000mg per day for Men 19-50 years
Copper	138% 1.24mg	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	117% 9.37mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	83.6% 351mg	129% 544mg	420mg per day for Men 19-50 years
Manganese	424% 9.76mg	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	148% 1038mg	132% 925mg	700mg per day for Men 19-50 years
Potassium	25% 851mg	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	0.26% 3.97mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	71.6% 7.88mg	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	0.44% 16.3g	0.15% 5.56g	3700g per day for Men 19-50 years

Nutrient Comparison: Oats VS Oil Roasted Almonds per 7 oz

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

• 7 ounces of Oats have 8.3 times more Vitamin B1, 5.9 times more Vitamin B5 and 2.1 times more Vitamin B9 than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 5.6 times more Vitamin B2 and 3.8 times more Vitamin B3 than Oats.
• Both Oats and Oil Roasted Almonds provide similar amounts of Vitamin B6 per seven ounces.
• Both Oats as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

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

• 7 ounces of Oats have 1.3 times more Iron, 2 times more Manganese, 6.2 times more Selenium and 1.3 times more Zinc than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 5.4 times more Calcium, 1.5 times more Copper, 1.5 times more Magnesium and 1.6 times more Potassium than Oats.
• Both Oats and Oil Roasted Almonds contain similar levels of Phosphorus per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oats have more Omega 3 and 3.7 times more Carbohydrate than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 1.6 times more Energy, 8 times more Fat, 3.5 times more Saturated Fat, 5.6 times more Omega 6 and 1.3 times more Protein than Oats.
• Both 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