Comparing Nutrients in 100 grams Oil Roasted Almonds VS Oats

Macros Ratio

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

Macro Nutrients

	Oil Roasted Almonds	Oats	Recommended Dietary Allowance
Energy	21% 607kcal	13.4% 389kcal	2900kcal per day for Men 19-50 years
Fat	57% 55g	7.1% 6.9g	97g per day for Men 19-50 years
Saturated Fat	13% 4.2g	3.8% 1.2g	32g per day for Men 19-50 years
Omega 3	0% 0g	6.94% 0.11g	1.6g per day for Men 19-50 years
Omega 6	79.5% 13.5g	14.3% 2.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.7g	51% 66.3g	130g per day for Men 19-50 years
Sugars	6.28% 4.55g	NA	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	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	% 0.04g	NA	g per day for Men 19-50 years
Sucrose	% 4.38g	NA	g per day for Men 19-50 years
Fiber	27.6% 10.5g	28% 10.6g	38g per day for Men 19-50 years
Protein	38% 21.2g	30% 17g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Oats	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.67% 0.092mg	63.6% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.67mg	6% 0.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.6% 0.23mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.08% 0.12mg	9.15% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	73% 22μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.75% 27μg	14% 56μg	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	173% 26mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Oats	Recommended Dietary Allowance
Calcium	29% 291mg	5.4% 54mg	1000mg per day for Men 19-50 years
Copper	106% 0.96mg	69.6% 0.63mg	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% 3.68mg	59% 4.7mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	42% 177mg	420mg per day for Men 19-50 years
Manganese	107% 2.46mg	214% 4.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	356% 160μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	66.6% 466mg	74.7% 523mg	700mg per day for Men 19-50 years
Potassium	20.6% 699mg	12.6% 429mg	3400mg per day for Men 19-50 years
Selenium	7.45% 4.1μg	46% 25.4μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	28% 3.07mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	0.076% 2.8g	0.22% 8.22g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Oats per 100 g

Compare the macro and micronutrient content in 100 g of Oil Roasted Almonds versus 100 g of Oats to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Oil Roasted Almonds vs Oats:

• 100 grams of Oil Roasted Almonds have 5.6 times more Vitamin B2 and 3.8 times more Vitamin B3 than Oats.
• While 100 g of Oats contain 8.3 times more Vitamin B1, 5.9 times more Vitamin B5 and 2.1 times more Vitamin B9 than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Oats provide similar amounts of Vitamin B6 per 100 grams.
• Both Oil Roasted Almonds as well as Oats have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Oil Roasted Almonds vs Oats:

• 100 grams of Oil Roasted Almonds have 5.4 times more Calcium, 1.5 times more Copper, 1.5 times more Magnesium and 1.6 times more Potassium than Oats.
• While 100 g of Oats contain 1.3 times more Iron, 2 times more Manganese, 6.2 times more Selenium and 1.3 times more Zinc than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Oats contain similar levels of Phosphorus per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Oil Roasted Almonds have 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.
• While 100 g of Oats contain more Omega 3 and 3.7 times more Carbohydrate than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Oats offer comparable quantities of Fiber per 100 grams.
• 100 grams of Oil Roasted Almonds provide inadequate amounts of Omega 3