Comparing Nutrients in 7 ounces AlmondsVS Dry Quick Oats

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

Dry Quick Oats

14%

15%

71%

7 oz ▼

Macro Nutrients

Almondsvs Dry Quick Oats

39.6%1149kcal

Energy

26%752kcal

1149 kcalvs752 kcal

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

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102%99g

Fat

13.3%13g

99 gvs13 g

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

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23.6%7.54g

Saturated Fat

6.9%2.2g

7.54 gvs2.2 g

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

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0.37%0.006g

Omega 3

12.4%0.2g

0.006 gvs0.2 g

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

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144%24.5g

Omega 6

25.7%4.37g

24.5 gvs4.37 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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33%42.8g

Carbohydrate

103%134g

42.8 gvs134 g

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

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12%8.63g

Sugars

2.7%1.96g

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

8.63 gvs1.96 g

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

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0.3%0.22g

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]

0.22 gvs0 g

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

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%0.34g

Glucose

%0g

0.34 gvs0 g

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

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%7.84g

Sucrose

%1.96g

7.84 gvs1.96 g

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

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65.3%25g

Fiber

52.7%20g

25 gvs20 g

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

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75%42g

Protein

46.6%26g

42 gvs26 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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34%0.41mg

Vitamin B1

76%0.91mg

Thiamine

0.41 mgvs0.91 mg

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

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174%2.26mg

Vitamin B2

23.7%0.31mg

Riboflavin

2.26 mgvs0.31 mg

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

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45%7.18mg

Vitamin B3

14%2.23mg

Niacin, nicotinic acid, niacinamide

7.18 mgvs2.23 mg

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

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18.7%0.93mg

Vitamin B5

44.5%2.22mg

Pantothenic acid

0.93 mgvs2.22 mg

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

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21%0.27mg

Vitamin B6

15.3%0.2mg

Pyridoxine

0.27 mgvs0.2 mg

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

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377%113μg

Vitamin B7

145%43.5μg

Biotin

113 μgvs43.5 μg

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

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22%87.3μg

Vitamin B9

16%63.5μg

Folates and Folic Acid

87.3 μgvs63.5 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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339%51mg

Vitamin E

5.56%0.83mg

Tocopherols and Tocotrienols

51 mgvs0.83 mg

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

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0%0μg

Vitamin K

3.3%3.97μg

Phytomenadione or phylloquinone

0 μgvs3.97 μg

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

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Minerals

Almondsvs Dry Quick Oats

53.4%534mg

Calcium

9.03%90mg

534 mgvs90 mg

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

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227%2.05mg

Copper

94%0.85mg

2.05 mgvs0.85 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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92%7.36mg

Iron

108%8.6mg

7.36 mgvs8.6 mg

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

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128%536mg

Magnesium

59.5%250mg

536 mgvs250 mg

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

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188%4.32mg

Manganese

279%6.4mg

4.32 mgvs6.4 mg

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

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200%90μg

Molybdenum

706%318μg

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

90 μgvs318 μg

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

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136%955mg

Phosphorus

110%768mg

955 mgvs768 mg

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

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42.8%1455mg

Potassium

20.4%695mg

1455 mgvs695 mg

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

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14.8%8.14μg

Selenium

92%50.4μg

8.14 μgvs50.4 μg

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

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0.13%2mg

Sodium

0.088%1.33mg

2 mgvs1.33 mg

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

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56.3%6.2mg

Zinc

49.4%5.44mg

6.2 mgvs5.44 mg

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

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0.24%8.75g

Water

0.58%21.5g

8.75 gvs21.5 g

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

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Lets compare vitamin content per 7 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 7 oz.

Comparing minerals per 7 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 7 oz.

Comparison of macro-nutrients per 7 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 7 oz.

Compare more foods per 7 oz:

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

Compare Foods

Comparing Nutrients in 7 ounces AlmondsVS Dry Quick Oats

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 7 oz: