Comparing Nutrients in 100 grams Oats VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Oats	17%	16%	67%
Almond paste	8%	52%	40%

Macro Nutrients

	Oats	Almond paste	Recommended Dietary Allowance
Energy	13.4% 389kcal	15.8% 458kcal	2900kcal per day for Men 19-50 years
Fat	7.1% 6.9g	28.6% 27.7g	97g per day for Men 19-50 years
Saturated Fat	3.8% 1.2g	8.2% 2.63g	32g per day for Men 19-50 years
Omega 3	6.94% 0.11g	12.4% 0.2g	1.6g per day for Men 19-50 years
Omega 6	14.3% 2.42g	32.8% 5.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.3g	36.8% 48g	130g per day for Men 19-50 years
Sugars	NA	50% 36.3g	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	28% 10.6g	12.6% 4.8g	38g per day for Men 19-50 years
Protein	30% 17g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Oats	Almond paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.6% 0.76mg	6.83% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	32% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6% 0.96mg	8.9% 1.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	2.26% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.15% 0.12mg	2.77% 0.036mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	73% 22μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	14% 56μg	18.3% 73μg	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	0.11% 0.1mg	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	NA	90% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oats	Almond paste	Recommended Dietary Allowance
Calcium	5.4% 54mg	17% 172mg	1000mg per day for Men 19-50 years
Copper	69.6% 0.63mg	50.4% 0.45mg	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	59% 4.7mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	42% 177mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	214% 4.9mg	37.2% 0.86mg	2.3mg per day for Men 19-50 years
Molybdenum	356% 160μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	74.7% 523mg	37% 258mg	700mg per day for Men 19-50 years
Potassium	12.6% 429mg	9.24% 314mg	3400mg per day for Men 19-50 years
Selenium	46% 25.4μg	7.64% 4.2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	13.5% 1.48mg	11mg per day for Men 19-50 years
Water	0.22% 8.22g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Oats VS Almond paste per 100 g

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

Lets compare vitamin content per 100 grams of Oats vs Almond paste:

• 100 grams of Oats have 9.3 times more Vitamin B1, 11.9 times more Vitamin B5 and 3.3 times more Vitamin B6 than Almond paste.
• While 100 g of Almond paste contain 3 times more Vitamin B2, 1.5 times more Vitamin B3 and 1.3 times more Vitamin B9 than Oats.
• Both Oats as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Oats vs Almond paste:

• 100 grams of Oats have 1.4 times more Copper, 3 times more Iron, 1.4 times more Magnesium, 5.7 times more Manganese, 2 times more Phosphorus, 1.4 times more Potassium, 6 times more Selenium and 2.7 times more Zinc than Almond paste.
• While 100 g of Almond paste contain 3.2 times more Calcium than Oats.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Oats have 1.4 times more Carbohydrate, 2.2 times more Fiber and 1.9 times more Protein than Almond paste.
• While 100 g of Almond paste contain 4 times more Fat, 2.2 times more Saturated Fat, 1.8 times more Omega 3 and 2.3 times more Omega 6 than Oats.
• Both Oats and Almond paste offer comparable quantities of Energy per 100 grams.