Comparing Nutrients in 300 calories Oat FlourVS Almonds

Weight per 300 calories

Oat Flour

74.3g

Almonds

51.8g

Almonds have 1.4 times more energy per unit of mass than Partially Debranned Oat Flour, which is very high in comparison to other foods. Oat Flour having very high energy density.

Which food has more nutrients per 300 calories - Oat Flour or Almonds?

Macros Ratio

Protein Fat Carbs

Oat Flour

15%

20%

65%

Almonds

14%

72%

14%

300 kcal ▼

Macro Nutrients

Oat Flourvs Almonds

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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7%6.77g

Fat

26.7%26g

6.77 gvs26 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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3.73%1.2g

Saturated Fat

6.16%1.97g

1.2 gvs1.97 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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6.73%0.11g

Omega 3

0.097%0.002g

0.11 gvs0.002 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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14%2.37g

Omega 6

37.6%6.4g

2.37 gvs6.4 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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37.5%48.8g

Carbohydrate

8.6%11g

48.8 gvs11 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0.82%0.59g

Sugars

3.1%2.25g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

0.59 gvs2.25 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0%0g

Fructose

0.079%0.057g

≤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]

0 gvs0.057 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.074g

Glucose

%0.088g

0.074 gvs0.088 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.37g

Sucrose

%2.05g

0.37 gvs2.05 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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12.7%4.83g

Fiber

17%6.48g

4.83 gvs6.48 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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19.4%11g

Protein

19.6%11g

11 gvs11 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Oat Flourvs Almonds

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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43%0.51mg

Vitamin B1

8.85%0.11mg

Thiamine

0.51 mgvs0.11 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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7.14%0.093mg

Vitamin B2

45.4%0.59mg

Riboflavin

0.093 mgvs0.59 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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6.84%1.1mg

Vitamin B3

11.7%1.87mg

Niacin, nicotinic acid, niacinamide

1.1 mgvs1.87 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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3%0.15mg

Vitamin B5

4.9%0.24mg

Pantothenic acid

0.15 mgvs0.24 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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7.14%0.093mg

Vitamin B6

5.46%0.071mg

Pyridoxine

0.093 mgvs0.071 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

98%29.5μg

Biotin

NA μgvs29.5 μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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5.94%23.8μg

Vitamin B9

5.7%22.8μg

Folates and Folic Acid

23.8 μgvs22.8 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

0%0mg

Ascorbic acid

0 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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3.47%0.52mg

Vitamin E

88.5%13.3mg

Tocopherols and Tocotrienols

0.52 mgvs13.3 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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2%2.38μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

2.38 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Oat Flourvs Almonds

4.1%41mg

Calcium

14%139mg

41 mgvs139 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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36%0.32mg

Copper

59.4%0.53mg

0.32 mgvs0.53 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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37%2.97mg

Iron

24%1.92mg

2.97 mgvs1.92 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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25.5%107mg

Magnesium

33.3%140mg

107 mgvs140 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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130%3mg

Manganese

49%1.13mg

3 mgvs1.13 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

52%23.5μg

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvs23.5 μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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48%336mg

Phosphorus

35.6%249mg

336 mgvs249 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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8.1%275mg

Potassium

11%380mg

275 mgvs380 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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46%25.2μg

Selenium

3.86%2.12μg

25.2 μgvs2.12 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.94%14mg

Sodium

0.035%0.52mg

14 mgvs0.52 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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21.6%2.38mg

Zinc

14.7%1.6mg

2.38 mgvs1.6 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.17%6.35g

Water

0.062%2.3g

6.35 gvs2.3 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Oat Flour vs Almonds:

Partially Debranned Oat Flour has 4.8 times more Vitamin B1 and 1.3 times more Vitamin B6 than Almonds.
While Almonds contain 6.4 times more Vitamin B2, 1.7 times more Vitamin B3, 1.6 times more Vitamin B5 and 25.5 times more Vitamin E than Partially Debranned Oat Flour.
Both Partially Debranned Oat Flour and Almonds have similar amounts of Vitamin B9 per 300 kcal.
Both Partially Debranned Oat Flour as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Oat Flour vs Almonds:

Partially Debranned Oat Flour has 1.5 times more Iron, 2.6 times more Manganese, 1.3 times more Phosphorus, 11.9 times more Selenium and 1.5 times more Zinc than Almonds.
While Almonds contain 3.4 times more Calcium, 1.6 times more Copper, 1.3 times more Magnesium and 1.4 times more Potassium than Partially Debranned Oat Flour.

Comparison of macro-nutrients per 300 calories:

Partially Debranned Oat Flour has 69.3 times more Omega 3 and 4.4 times more Carbohydrate than Almonds.
While Almonds contain 3.8 times more Fat, 1.7 times more Saturated Fat, 2.7 times more Omega 6, 3.8 times more Sugars and 1.3 times more Fiber than Partially Debranned Oat Flour.
Both Partially Debranned Oat Flour and Almonds have similar amounts of Energy and Protein per 300 kcal.
Both Partially Debranned Oat Flour as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Oat FlourVS Dry Rice NoodlesAlmondsVS Dry Rice NoodlesOat FlourVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 300 calories Oat FlourVS Almonds

Weight per 300 calories

Which food has more nutrients per 300 calories - Oat Flour or Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: