Comparing Nutrients in 100 calories Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry VS Blanched Almonds

Weight per 100 calories

• Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry: 27g
• Blanched Almonds: 17g

Blanched Almonds have 1.6 times more energy per unit of mass than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry, which is very high in comparison to other foods. Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry having high energy density.

Which food has more nutrients per 100 calories - Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry or Blanched Almonds?

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	11%	12%	77%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Blanched Almonds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.42% 1.4g	9.18% 8.9g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	2.1% 0.67g	32g per day for Men 19-50 years
Omega 3	1.05% 0.017g	0.042% 0.001g	1.6g per day for Men 19-50 years
Omega 6	2.7% 0.46g	12.3% 2.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.5% 20g	2.43% 3.16g	130g per day for Men 19-50 years
Sugars	7.9% 5.73g	1.1% 0.78g	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	0.075% 0.054g	0% 0g	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	% 0.068g	% 0.005g	g per day for Men 19-50 years
Sucrose	% 5.53g	% 0.76g	g per day for Men 19-50 years
Fiber	5.85% 2.22g	4.4% 1.68g	38g per day for Men 19-50 years
Protein	5.03% 2.8g	6.48% 3.63g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	13.2% 119μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	2.7% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	9.27% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	3.7% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.25mg	1.06% 0.053mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	1.5% 0.019mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13% 51.8μg	2.08% 8.3μg	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	0.03% 0.027mg	0% 0mg	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	0.9% 0.14mg	27% 4.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.43% 0.51μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Blanched Almonds	Recommended Dietary Allowance
Calcium	6.2% 62mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	10.4% 0.093mg	19.3% 0.17mg	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	28% 2.25mg	6.95% 0.56mg	8mg per day for Men 19-50 years
Magnesium	6.4% 27mg	11% 45.4mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	13.5% 0.31mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	13.7% 96mg	11.6% 81.5mg	700mg per day for Men 19-50 years
Potassium	2.4% 82mg	3.3% 112mg	3400mg per day for Men 19-50 years
Selenium	1.43% 0.79μg	0.99% 0.54μg	55μg per day for Men 19-50 years
Sodium	7.5% 113mg	0.21% 3.22mg	1500mg per day for Men 19-50 years
Zinc	6.4% 0.7mg	4.58% 0.5mg	11mg per day for Men 19-50 years
Water	0.054% 2g	0.021% 0.76g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry vs Blanched Almonds:

• Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have more Vitamin A, 6 times more Vitamin B1, 1.8 times more Vitamin B2, 4.2 times more Vitamin B3, 4.8 times more Vitamin B5, 12 times more Vitamin B6 and 6.2 times more Vitamin B9 than Blanched Almonds.
• While Blanched Almonds contain 29.7 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry as well as Blanched Almonds have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry vs Blanched Almonds:

• Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have 1.6 times more Calcium, 4.1 times more Iron, 2.4 times more Manganese, 1.4 times more Selenium, 35 times more Sodium and 1.4 times more Zinc than Blanched Almonds.
• While Blanched Almonds contain 1.9 times more Copper, 1.7 times more Magnesium and 1.4 times more Potassium than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry and Blanched Almonds have similar amounts of Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have 24.8 times more Omega 3, 6.4 times more Carbohydrate, 7.3 times more Sugars and 1.3 times more Fiber than Blanched Almonds.
• While Blanched Almonds contain 6.4 times more Fat, 3.1 times more Saturated Fat, 4.5 times more Omega 6 and 1.3 times more Protein than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry and Blanched Almonds have similar amounts of Energy per 100 kcal.
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry as well as Blanched Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 kcal.