Comparing Nutrients in 100 calories Blanched Almonds VS Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain

Weight per 100 calories

• Blanched Almonds: 17g
• Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain: 26.7g

Blanched Almonds have 1.6 times more energy per 100g than Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain. It has very high energy density when compared to other foods. Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain having high energy density.

Discover which food has more nutrients per 100 calories - Blanched Almonds or Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	10%	10%	80%

Macro Nutrients

	Blanched Almonds	Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.18% 8.9g	1.22% 1.2g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	0.042% 0.001g	1.04% 0.017g	1.6g per day for Men 19-50 years
Omega 6	12.3% 2.1g	2.14% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.43% 3.16g	16% 20.8g	130g per day for Men 19-50 years
Sugars	1.1% 0.78g	7.17% 5.2g	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% 0g	NA	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	% 0.005g	NA	g per day for Men 19-50 years
Sucrose	% 0.76g	NA	g per day for Men 19-50 years
Fiber	4.4% 1.68g	4.64% 1.76g	38g per day for Men 19-50 years
Protein	6.48% 3.63g	4.77% 2.67g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.059% 0.53μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.7% 0.032mg	28.5% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.27% 0.12mg	30.6% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	28.7% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.06% 0.053mg	3.83% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.5% 0.019mg	37% 0.48mg	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	2.08% 8.3μg	87.2% 349μg	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% 0mg	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	27% 4.03mg	1.1% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.27% 0.32μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	Recommended Dietary Allowance
Calcium	4% 40mg	9.4% 94mg	1000mg per day for Men 19-50 years
Copper	19.3% 0.17mg	8.23% 0.074mg	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	6.95% 0.56mg	98% 7.84mg	8mg per day for Men 19-50 years
Magnesium	11% 45.4mg	6.24% 26.2mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	27% 0.62mg	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	11.6% 81.5mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	3.3% 112mg	2.23% 75.7mg	3400mg per day for Men 19-50 years
Selenium	0.99% 0.54μg	11% 6.15μg	55μg per day for Men 19-50 years
Sodium	0.21% 3.22mg	8.93% 134mg	1500mg per day for Men 19-50 years
Zinc	4.58% 0.5mg	33.5% 3.7mg	11mg per day for Men 19-50 years
Water	0.021% 0.76g	0.031% 1.15g	3700g per day for Men 19-50 years

Blanched Almonds VS Cereals Ready-to-eat, QUAKER, QUAKER OAT LIFE, Plain Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Blanched Almonds or Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain?

Lets compare vitamin content per 100 calories of Blanched Almonds vs Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain:

• 100 calories of Blanched Almonds have 24.7 times more Vitamin E than Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain.
• While 100 kcal of Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain contain 10.6 times more Vitamin B1, 3.3 times more Vitamin B2, 7.7 times more Vitamin B3, 3.6 times more Vitamin B5, 24.7 times more Vitamin B6 and 42 times more Vitamin B9 than Blanched Almonds.
• 100 calories of Blanched Almonds have insufficient amounts of Vitamin B5 and Vitamin B6
• 100 calories of Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain have insufficient amounts of Vitamin E
• Both Blanched Almonds as well as Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Blanched Almonds vs Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain:

• 100 calories of Blanched Almonds have 2.4 times more Copper, 1.7 times more Magnesium and 1.5 times more Potassium than Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain.
• While 100 kcal of Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain contain 2.3 times more Calcium, 14.1 times more Iron, 2 times more Manganese, 1.4 times more Phosphorus, 11.3 times more Selenium, 41.6 times more Sodium and 7.3 times more Zinc than Blanched Almonds.
• 100 calories of Blanched Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Blanched Almonds have 7.5 times more Fat, 3 times more Saturated Fat, 5.8 times more Omega 6 and 1.4 times more Protein than Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain.
• While 100 kcal of Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain contain 6.6 times more Carbohydrate and 6.6 times more Sugars than Blanched Almonds.
• Both Blanched Almonds and Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain offer comparable quantities of Energy and Fiber per 100 calories.
• Both Blanched Almonds as well as Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain provide inadequate amounts of Omega 3 in 100 calories.