Comparing Nutrients in 100 calories Fortified Instant Oats VS Blanched Almonds

Weight per 100 calories

• Fortified Instant Oats: 27.6g
• Blanched Almonds: 17g

Blanched Almonds have 1.6 times more energy per unit of mass than Dry Plain Fortified Instant Oats, which is very high in comparison to other foods. Fortified Instant Oats having high energy density.

Which food has more nutrients per 100 calories - Fortified Instant Oats or Blanched Almonds?

Macros Ratio

	Protein	Fat	Carbs
Fortified Instant Oats	12%	16%	72%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Fortified Instant Oats	Blanched Almonds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.97% 1.9g	9.18% 8.9g	97g per day for Men 19-50 years
Saturated Fat	1.16% 0.37g	2.1% 0.67g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	0.042% 0.001g	1.6g per day for Men 19-50 years
Omega 6	3.98% 0.68g	12.3% 2.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.8% 19.2g	2.43% 3.16g	130g per day for Men 19-50 years
Sugars	0.57% 0.41g	1.1% 0.78g	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	0.038% 0.028g	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	% 0.028g	% 0.005g	g per day for Men 19-50 years
Sucrose	% 0.28g	% 0.76g	g per day for Men 19-50 years
Fiber	7.27% 2.76g	4.4% 1.68g	38g per day for Men 19-50 years
Protein	5.9% 3.3g	6.48% 3.63g	56g per day for Men 19-50 years

Vitamins

	Fortified Instant Oats	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	23.7% 213μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.2% 0.12mg	2.7% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.06% 0.014mg	9.27% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.8% 0.29mg	3.7% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.63% 0.33mg	1.06% 0.053mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.7% 0.022mg	1.5% 0.019mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.2% 8.84μg	2.08% 8.3μg	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	0.94% 0.14mg	27% 4.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.44% 0.52μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fortified Instant Oats	Blanched Almonds	Recommended Dietary Allowance
Calcium	9.7% 97mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	11% 0.099mg	19.3% 0.17mg	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	85.4% 6.83mg	6.95% 0.56mg	8mg per day for Men 19-50 years
Magnesium	8.4% 35.4mg	11% 45.4mg	420mg per day for Men 19-50 years
Manganese	40.7% 0.94mg	13.5% 0.31mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	16.7% 117mg	11.6% 81.5mg	700mg per day for Men 19-50 years
Potassium	2.97% 101mg	3.3% 112mg	3400mg per day for Men 19-50 years
Selenium	11.7% 6.4μg	0.99% 0.54μg	55μg per day for Men 19-50 years
Sodium	4.05% 60.8mg	0.21% 3.22mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	4.58% 0.5mg	11mg per day for Men 19-50 years
Water	0.067% 2.46g	0.021% 0.76g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Fortified Instant Oats vs Blanched Almonds:

• Dry Plain Fortified Instant Oats have more Vitamin A, 3.8 times more Vitamin B1 and 6.2 times more Vitamin B5 than Blanched Almonds.
• While Blanched Almonds contain 8.7 times more Vitamin B2, 2.1 times more Vitamin B3 and 28.6 times more Vitamin E than Dry Plain Fortified Instant Oats.
• Both Dry Plain Fortified Instant Oats and Blanched Almonds have similar amounts of Vitamin B6 and Vitamin B9 per 100 kcal.
• Both Dry Plain Fortified Instant Oats as well as Blanched Almonds have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Fortified Instant Oats vs Blanched Almonds:

• Dry Plain Fortified Instant Oats have 2.4 times more Calcium, 12.3 times more Iron, 3 times more Manganese, 1.4 times more Phosphorus, 11.8 times more Selenium, 18.9 times more Sodium and 1.4 times more Zinc than Blanched Almonds.
• While Blanched Almonds contain 1.8 times more Copper and 1.3 times more Magnesium than Dry Plain Fortified Instant Oats.
• Both Dry Plain Fortified Instant Oats and Blanched Almonds have similar amounts of Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Dry Plain Fortified Instant Oats have 29.3 times more Omega 3, 6.1 times more Carbohydrate and 1.6 times more Fiber than Blanched Almonds.
• While Blanched Almonds contain 4.7 times more Fat, 1.8 times more Saturated Fat, 3.1 times more Omega 6 and 1.9 times more Sugars than Dry Plain Fortified Instant Oats.
• Both Dry Plain Fortified Instant Oats and Blanched Almonds have similar amounts of Energy and Protein per 100 kcal.
• Both Dry Plain Fortified Instant Oats as well as Blanched Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 kcal.