Comparing Nutrients in 100 grams Almonds VS Fortified Instant Oats

Macros Ratio

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

Macro Nutrients

	Almonds	Fortified Instant Oats	Recommended Dietary Allowance
Energy	20% 579kcal	12.5% 362kcal	2900kcal per day for Men 19-50 years
Fat	51.5% 50g	7.1% 6.9g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	4.2% 1.35g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	4.5% 0.072g	1.6g per day for Men 19-50 years
Omega 6	72.5% 12.3g	14.4% 2.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.6% 21.6g	53.5% 69.5g	130g per day for Men 19-50 years
Sugars	6% 4.35g	2.07% 1.5g	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	0.15% 0.11g	0.14% 0.1g	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	% 0.17g	% 0.1g	g per day for Men 19-50 years
Sucrose	% 3.95g	% 1g	g per day for Men 19-50 years
Fiber	33% 12.5g	26.3% 10g	38g per day for Men 19-50 years
Protein	37.8% 21g	21.3% 12g	56g per day for Men 19-50 years

Vitamins

	Almonds	Fortified Instant Oats	Recommended Dietary Allowance
Vitamin A	0% 0μg	85.8% 772μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.21mg	37% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.5% 1.14mg	3.85% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.6% 3.6mg	6.47% 1.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.4% 0.47mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	6.15% 0.08mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	190% 57μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11% 44μg	8% 32μg	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	171% 25.6mg	3.4% 0.51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.6% 1.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Fortified Instant Oats	Recommended Dietary Allowance
Calcium	27% 269mg	35% 351mg	1000mg per day for Men 19-50 years
Copper	115% 1.03mg	40% 0.36mg	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	46.4% 3.7mg	309% 24.7mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	30.5% 128mg	420mg per day for Men 19-50 years
Manganese	95% 2.18mg	147% 3.4mg	2.3mg per day for Men 19-50 years
Molybdenum	101% 45.3μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	68.7% 481mg	60.4% 423mg	700mg per day for Men 19-50 years
Potassium	21.6% 733mg	10.8% 366mg	3400mg per day for Men 19-50 years
Selenium	7.45% 4.1μg	42% 23μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	14.7% 220mg	1500mg per day for Men 19-50 years
Zinc	28.4% 3.12mg	23% 2.5mg	11mg per day for Men 19-50 years
Water	0.12% 4.4g	0.24% 8.9g	3700g per day for Men 19-50 years

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

• Almonds have 22.8 times more Vitamin B2, 3.5 times more Vitamin B3, 1.7 times more Vitamin B6, 1.4 times more Vitamin B9 and 50.3 times more Vitamin E than Dry Plain Fortified Instant Oats.
• While Dry Plain Fortified Instant Oats contain more Vitamin A, 2.2 times more Vitamin B1, 2.5 times more Vitamin B5 and more Vitamin K than Almonds.
• Both Almonds as well as Dry Plain Fortified Instant Oats have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 100 g.

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

• Almonds have 2.9 times more Copper, 2.1 times more Magnesium, 2 times more Potassium and 1.2 times more Zinc than Dry Plain Fortified Instant Oats.
• While Dry Plain Fortified Instant Oats contain 1.3 times more Calcium, 6.7 times more Iron, 1.6 times more Manganese, 5.7 times more Selenium and 220 times more Sodium than Almonds.
• Both Almonds and Dry Plain Fortified Instant Oats have similar amounts of Phosphorus per 100 g.

Comparison of macro-nutrients per 100 grams:

• Almonds have 1.6 times more Energy, 7.2 times more Fat, 2.8 times more Saturated Fat, 5 times more Omega 6, 2.9 times more Sugars, 1.3 times more Fiber and 1.8 times more Protein than Dry Plain Fortified Instant Oats.
• While Dry Plain Fortified Instant Oats contain 24 times more Omega 3 and 3.2 times more Carbohydrate than Almonds.
• Both Almonds as well as Dry Plain Fortified Instant Oats have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.