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Comparing Nutrients in 100 grams OatsVS Almonds

Macros Ratio

Protein Fat Carbs

Oats
17%
16%
67%
Almonds
14%
72%
14%
100 g ▼

Macro Nutrients

13.4%389kcal
Energy
20%579kcal
389 kcalvs579 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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7.1%6.9g
Fat
51.5%50g
6.9 gvs50 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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3.8%1.2g
Saturated Fat
12%3.8g
1.2 gvs3.8 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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6.94%0.11g
Omega 3
0.19%0.003g
0.11 gvs0.003 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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14.3%2.42g
Omega 6
72.5%12.3g
2.42 gvs12.3 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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51%66.3g
Carbohydrate
16.6%21.6g
66.3 gvs21.6 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
6%4.35g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs4.35 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
0.15%0.11g
≤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]
NA gvs0.11 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%0.17g
NA gvs0.17 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%3.95g
NA gvs3.95 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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28%10.6g
Fiber
33%12.5g
10.6 gvs12.5 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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30%17g
Protein
37.8%21g
17 gvs21 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

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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63.6%0.76mg
Vitamin B1
17%0.21mg
Thiamine
0.76 mgvs0.21 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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10.7%0.14mg
Vitamin B2
87.5%1.14mg
Riboflavin
0.14 mgvs1.14 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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6%0.96mg
Vitamin B3
22.6%3.6mg
Niacin, nicotinic acid, niacinamide
0.96 mgvs3.6 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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27%1.35mg
Vitamin B5
9.4%0.47mg
Pantothenic acid
1.35 mgvs0.47 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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9.15%0.12mg
Vitamin B6
10.5%0.14mg
Pyridoxine
0.12 mgvs0.14 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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73%22μg
Vitamin B7
190%57μg
Biotin
22 μgvs57 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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14%56μg
Vitamin B9
11%44μg
Folates and Folic Acid
56 μgvs44 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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NA
Vitamin E
171%25.6mg
Tocopherols and Tocotrienols
NA mgvs25.6 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
0%0μg
Phytomenadione or phylloquinone
NA μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

5.4%54mg
Calcium
27%269mg
54 mgvs269 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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69.6%0.63mg
Copper
115%1.03mg
0.63 mgvs1.03 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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59%4.7mg
Iron
46.4%3.7mg
4.7 mgvs3.7 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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42%177mg
Magnesium
64.3%270mg
177 mgvs270 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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214%4.9mg
Manganese
95%2.18mg
4.9 mgvs2.18 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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356%160μg
Molybdenum
101%45.3μg
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
160 μgvs45.3 μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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74.7%523mg
Phosphorus
68.7%481mg
523 mgvs481 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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12.6%429mg
Potassium
21.6%733mg
429 mgvs733 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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46%25.4μg
Selenium
7.45%4.1μg
25.4 μgvs4.1 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.13%2mg
Sodium
0.067%1mg
2 mgvs1 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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36%3.97mg
Zinc
28.4%3.12mg
3.97 mgvs3.12 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.22%8.22g
Water
0.12%4.4g
8.22 gvs4.4 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Oats vs Almonds:
Comparing minerals per 100 grams for Oats vs Almonds:
Comparison of macro-nutrients per 100 grams:



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