Comparing Nutrients in 100 grams Prepared Fortified Instant Oats VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Prepared Fortified Instant Oats	14%	18%	68%
Almonds	14%	72%	14%

Macro Nutrients

	Prepared Fortified Instant Oats	Almonds	Recommended Dietary Allowance
Energy	2.34% 68kcal	20% 579kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	51.5% 50g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	0.75% 0.012g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	72.5% 12.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.98% 11.7g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	0.63% 0.46g	6% 4.35g	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	0.15% 0.11g	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	% 0g	% 0.17g	g per day for Men 19-50 years
Sucrose	% 0.29g	% 3.95g	g per day for Men 19-50 years
Fiber	4.47% 1.7g	33% 12.5g	38g per day for Men 19-50 years
Protein	4.23% 2.37g	37.8% 21g	56g per day for Men 19-50 years

Vitamins

	Prepared Fortified Instant Oats	Almonds	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.7% 0.26mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.5% 0.22mg	87.5% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	22.6% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.34% 0.32mg	9.4% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.3% 0.29mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	190% 57μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11% 44μg	11% 44μg	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	0.47% 0.07mg	171% 25.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared Fortified Instant Oats	Almonds	Recommended Dietary Allowance
Calcium	8% 80mg	27% 269mg	1000mg per day for Men 19-50 years
Copper	7.33% 0.066mg	115% 1.03mg	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	74.5% 5.96mg	46.4% 3.7mg	8mg per day for Men 19-50 years
Magnesium	6.2% 26mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	95% 2.18mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	101% 45.3μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	11% 77mg	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	1.8% 61mg	21.6% 733mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	7.45% 4.1μg	55μg per day for Men 19-50 years
Sodium	3.27% 49mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	5.64% 0.62mg	28.4% 3.12mg	11mg per day for Men 19-50 years
Water	2.27% 84g	0.12% 4.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Prepared Fortified Instant Oats vs Almonds:

• Prepared Fortified Instant Oats have more Vitamin A, 1.3 times more Vitamin B1 and 2.1 times more Vitamin B6 than Almonds.
• While Almonds contain 5.3 times more Vitamin B2, 1.5 times more Vitamin B5 and 366.1 times more Vitamin E than Prepared Fortified Instant Oats.
• Both Prepared Fortified Instant Oats and Almonds have similar amounts of Vitamin B3 and Vitamin B9 per 100 g.
• Both Prepared Fortified Instant Oats as well as Almonds have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 g.

Comparing minerals per 100 grams for Prepared Fortified Instant Oats vs Almonds:

• Prepared Fortified Instant Oats have 1.6 times more Iron, 1.2 times more Selenium, 49 times more Sodium and 19.1 times more Water than Almonds.
• While Almonds contain 3.4 times more Calcium, 15.6 times more Copper, 10.4 times more Magnesium, 3.9 times more Manganese, 6.2 times more Phosphorus, 12 times more Potassium and 5 times more Zinc than Prepared Fortified Instant Oats.

Comparison of macro-nutrients per 100 grams:

• Almonds contain 8.5 times more Energy, 36.7 times more Fat, 16.8 times more Saturated Fat, 30 times more Omega 6, 1.8 times more Carbohydrate, 9.5 times more Sugars, 7.4 times more Fiber and 8.9 times more Protein than Prepared Fortified Instant Oats.
• Both Prepared Fortified Instant Oats as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 100 g.