Comparing Nutrients in 5 ounces AlmondsVS Dry Quick Oats

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

Dry Quick Oats

14%

15%

71%

5 oz ▼

Macro Nutrients

Almondsvs Dry Quick Oats

28.3%821kcal

Energy

18.5%537kcal

821 kcalvs537 kcal

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

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73%70.8g

Fat

9.53%9.24g

70.8 gvs9.24 g

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

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17%5.4g

Saturated Fat

4.9%1.57g

5.4 gvs1.57 g

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

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0.27%0.004g

Omega 3

8.86%0.14g

0.004 gvs0.14 g

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

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103%17.5g

Omega 6

18.3%3.1g

17.5 gvs3.1 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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23.5%30.5g

Carbohydrate

74%96g

30.5 gvs96 g

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

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8.5%6.17g

Sugars

1.94%1.4g

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

6.17 gvs1.4 g

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

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0.22%0.16g

Fructose

0%0g

≤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]

0.16 gvs0 g

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

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%0.24g

Glucose

%0g

0.24 gvs0 g

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

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%5.6g

Sucrose

%1.4g

5.6 gvs1.4 g

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

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46.6%17.7g

Fiber

37.7%14.3g

17.7 gvs14.3 g

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

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53.5%30g

Protein

33.3%18.6g

30 gvs18.6 g

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

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Almondsvs Dry Quick Oats

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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24.2%0.29mg

Vitamin B1

54.3%0.65mg

Thiamine

0.29 mgvs0.65 mg

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

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124%1.6mg

Vitamin B2

17%0.22mg

Riboflavin

1.6 mgvs0.22 mg

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

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32%5.13mg

Vitamin B3

9.97%1.6mg

Niacin, nicotinic acid, niacinamide

5.13 mgvs1.6 mg

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

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13.4%0.67mg

Vitamin B5

31.8%1.6mg

Pantothenic acid

0.67 mgvs1.6 mg

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

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15%0.19mg

Vitamin B6

11%0.14mg

Pyridoxine

0.19 mgvs0.14 mg

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

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269%80.8μg

Vitamin B7

103%31μg

Biotin

80.8 μgvs31 μg

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

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15.6%62.4μg

Vitamin B9

11.3%45.4μg

Folates and Folic Acid

62.4 μgvs45.4 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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242%36.3mg

Vitamin E

3.97%0.6mg

Tocopherols and Tocotrienols

36.3 mgvs0.6 mg

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

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0%0μg

Vitamin K

2.36%2.83μg

Phytomenadione or phylloquinone

0 μgvs2.83 μg

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

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Minerals

Almondsvs Dry Quick Oats

38%381mg

Calcium

6.45%64.5mg

381 mgvs64.5 mg

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

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162%1.46mg

Copper

67.4%0.61mg

1.46 mgvs0.61 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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65.7%5.26mg

Iron

77%6.15mg

5.26 mgvs6.15 mg

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

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91%383mg

Magnesium

42.5%179mg

383 mgvs179 mg

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

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134%3.1mg

Manganese

199%4.58mg

3.1 mgvs4.58 mg

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

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143%64.2μg

Molybdenum

504%227μg

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

64.2 μgvs227 μg

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

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97%682mg

Phosphorus

78.4%549mg

682 mgvs549 mg

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

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30.6%1039mg

Potassium

14.6%496mg

1039 mgvs496 mg

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

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10.6%5.8μg

Selenium

65.5%36μg

5.8 μgvs36 μg

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

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0.094%1.4mg

Sodium

0.063%0.95mg

1.4 mgvs0.95 mg

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

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40.2%4.42mg

Zinc

35.3%3.9mg

4.42 mgvs3.9 mg

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

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0.17%6.25g

Water

0.42%15.4g

6.25 gvs15.4 g

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

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Lets compare vitamin content per 5 ounces of Almonds vs Dry Quick Oats:

Almonds have 7.3 times more Vitamin B2, 3.2 times more Vitamin B3, 1.4 times more Vitamin B6, 2.6 times more Vitamin B7, 1.4 times more Vitamin B9 and 61 times more Vitamin E than Dry Regular and Quick Oats Cereals.
While Dry Regular and Quick Oats Cereals contain 2.2 times more Vitamin B1, 2.4 times more Vitamin B5 and more Vitamin K than Almonds.
Both Almonds as well as Dry Regular and Quick Oats Cereals have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Almonds vs Dry Quick Oats:

Almonds have 5.9 times more Calcium, 2.4 times more Copper, 2.1 times more Magnesium, 1.2 times more Phosphorus and 2.1 times more Potassium than Dry Regular and Quick Oats Cereals.
While Dry Regular and Quick Oats Cereals contain 1.5 times more Manganese, 3.5 times more Molybdenum and 6.2 times more Selenium than Almonds.
Both Almonds and Dry Regular and Quick Oats Cereals have similar amounts of Iron and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Almonds have 1.5 times more Energy, 7.7 times more Fat, 3.4 times more Saturated Fat, 5.6 times more Omega 6, 4.4 times more Sugars, 1.2 times more Fiber and 1.6 times more Protein than Dry Regular and Quick Oats Cereals.
While Dry Regular and Quick Oats Cereals contain 33.3 times more Omega 3 and 3.1 times more Carbohydrate than Almonds.
Both Almonds as well as Dry Regular and Quick Oats Cereals have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

AlmondsVS Blanched AlmondsDry Quick OatsVS Blanched AlmondsAlmondsVS Cooked OatsDry Quick OatsVS Cooked Oats

Compare Foods

Comparing Nutrients in 5 ounces AlmondsVS Dry Quick Oats

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 5 oz: