Comparing Nutrients in 100 grams Almond Flour VS Oat Milk

Macros Ratio

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

Macro Nutrients

	Almond Flour	Oat Milk	Recommended Dietary Allowance
Energy	NA	1.84% 53.5kcal	2900kcal per day for Men 19-50 years
Fat	51.8% 50.2g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	NA	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	1.76% 0.3g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.5% 16g	7.46% 9.7g	130g per day for Men 19-50 years
Sugars	NA	0.14% 0.1g	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	24.4% 9.27g	3.95% 1.5g	38g per day for Men 19-50 years
Protein	46.8% 26g	3.4% 1.9g	56g per day for Men 19-50 years

Vitamins

	Almond Flour	Oat Milk	Recommended Dietary Allowance
Vitamin A	NA	6.86% 61.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.33% 0.11mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57.5% 0.75mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	1.25% 0.2mg	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	7.7% 0.1mg	0% 0mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	230% 69μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.45% 37.8μg	1.2% 4.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	6.87% 41.2IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.25% 0.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond Flour	Oat Milk	Recommended Dietary Allowance
Calcium	23.2% 232mg	12.4% 124mg	1000mg per day for Men 19-50 years
Copper	108% 0.98mg	11% 0.1mg	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	40.3% 3.22mg	8.75% 0.7mg	8mg per day for Men 19-50 years
Magnesium	59.8% 251mg	4.93% 20.7mg	420mg per day for Men 19-50 years
Manganese	78.7% 1.8mg	21.7% 0.5mg	2.3mg per day for Men 19-50 years
Molybdenum	80.2% 36μg	NA	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	8.8% 61.7mg	700mg per day for Men 19-50 years
Potassium	19.6% 667mg	1.46% 49.7mg	3400mg per day for Men 19-50 years
Selenium	1.35% 0.74μg	7.8% 4.3μg	55μg per day for Men 19-50 years
Sodium	0.06% 0.89mg	3% 45mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	4.55% 0.5mg	11mg per day for Men 19-50 years
Water	0.12% 4.32g	2.34% 86.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond Flour VS Oat Milk per 100 g

Compare the macro and micronutrient content in 100 g of Almond Flour versus 100 g of Oat Milk to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Almond Flour vs Oat Milk:

• 100 grams of Almond Flour have 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 Almond Flour and Oat Milk provide similar amounts of Vitamin B1 per 100 grams.
• 100 grams of Oat Milk have insufficient amounts of Vitamin B3, Vitamin B6 and Vitamin B9

Comparing minerals per 100 grams for Almond Flour vs Oat Milk:

• 100 grams of Almond Flour have 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.
• While 100 g of Oat Milk contain 5.8 times more Selenium, 50.3 times more Sodium and 20.1 times more Water than Almond Flour.
• 100 grams of Almond Flour lack sufficient amounts of Selenium
• 100 grams of Oat Milk lack sufficient amounts of Potassium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Almond Flour have 55.8 times more Fat, 1.7 times more Carbohydrate, 6.2 times more Fiber and 13.8 times more Protein than Oat Milk.