Comparing Nutrients in 100 calories Oil Roasted Almonds VS Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry

Weight per 100 calories

• Oil Roasted Almonds: 16.5g
• Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry: 29g

Oil Roasted Almonds have 1.8 times more energy per 100g than Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry. It has very high energy density when compared to other foods. Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry having high energy density.

Which food has more nutrients per 100 calories - Oil Roasted Almonds or Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry	11%	4%	85%

Macro Nutrients

	Oil Roasted Almonds	Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.37% 9.1g	0.48% 0.46g	97g per day for Men 19-50 years
Saturated Fat	2.17% 0.69g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	13% 2.23g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.24% 2.9g	17% 22g	130g per day for Men 19-50 years
Sugars	1.03% 0.75g	0.29% 0.21g	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	% 0.007g	NA	g per day for Men 19-50 years
Sucrose	% 0.72g	NA	g per day for Men 19-50 years
Fiber	4.55% 1.73g	3.54% 1.35g	38g per day for Men 19-50 years
Protein	6.25% 3.5g	5.13% 2.87g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.26% 0.015mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.9% 0.13mg	16.6% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	16.4% 2.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.75% 0.038mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.5% 0.019mg	3.37% 0.044mg	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	1.1% 4.45μg	13.7% 54.7μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	28.5% 4.28mg	0.21% 0.032mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry	Recommended Dietary Allowance
Calcium	4.8% 48mg	13% 129mg	1000mg per day for Men 19-50 years
Copper	17.5% 0.16mg	NA	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	7.58% 0.61mg	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	10.7% 45mg	2.23% 9.36mg	420mg per day for Men 19-50 years
Manganese	17.6% 0.41mg	NA	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% 76.8mg	3.3% 23mg	700mg per day for Men 19-50 years
Potassium	3.4% 115mg	1.48% 50.3mg	3400mg per day for Men 19-50 years
Selenium	1.23% 0.68μg	NA	55μg per day for Men 19-50 years
Sodium	0.011% 0.16mg	35% 528mg	1500mg per day for Men 19-50 years
Zinc	4.6% 0.51mg	1.28% 0.14mg	11mg per day for Men 19-50 years
Water	0.012% 0.46g	0.056% 2.06g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Oil Roasted Almonds vs Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry:

• Oil Roasted Almonds have 133 times more Vitamin E than Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry.
• While Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry contain 16.4 times more Vitamin B1, 1.7 times more Vitamin B2, 4.3 times more Vitamin B3, 2.3 times more Vitamin B6 and 12.3 times more Vitamin B9 than Oil Roasted Almonds.
• Both Oil Roasted Almonds as well as Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 kcal.

Comparing minerals per 100 calories for Oil Roasted Almonds vs Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry:

• Oil Roasted Almonds have 4.8 times more Magnesium, 3.3 times more Phosphorus, 2.3 times more Potassium and 3.6 times more Zinc than Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry.
• While Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry contain 2.7 times more Calcium, 20.3 times more Iron and 3203.6 times more Sodium than Oil Roasted Almonds.

Comparison of macro-nutrients per 100 calories:

• Oil Roasted Almonds have 19.7 times more Fat, 10.3 times more Saturated Fat, 3.6 times more Sugars, 1.3 times more Fiber and 1.2 times more Protein than Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry.
• While Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry contain 7.6 times more Carbohydrate than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry have similar amounts of Energy per 100 kcal.
• Both Oil Roasted Almonds as well as Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.