Comparing Nutrients in 14 ounces Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	9%	11%	80%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	Roasted Almonds	Recommended Dietary Allowance
Energy	50% 1453kcal	82% 2373kcal	2900kcal per day for Men 19-50 years
Fat	19% 18.3g	215% 209g	97g per day for Men 19-50 years
Saturated Fat	11% 3.5g	50.8% 16.2g	32g per day for Men 19-50 years
Omega 3	NA	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	NA	302% 51.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	234% 305g	64% 83.4g	130g per day for Men 19-50 years
Sugars	158% 115g	26.6% 19.3g	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	NA	0.055% 0.04g	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	NA	% 0.04g	g per day for Men 19-50 years
Sucrose	NA	% 19g	g per day for Men 19-50 years
Fiber	86.7% 33g	114% 43.3g	38g per day for Men 19-50 years
Protein	61% 34.2g	149% 83g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	241% 2.9mg	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	318% 4.13mg	365% 4.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	303% 48.5mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	299% 3.9mg	41.5% 0.54mg	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	203% 814μg	54.6% 218μg	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	5.3% 4.76mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	11% 1.67mg	632% 95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	Roasted Almonds	Recommended Dietary Allowance
Calcium	96% 964mg	106% 1064mg	1000mg per day for Men 19-50 years
Copper	NA	485% 4.36mg	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	436% 35mg	185% 15mg	8mg per day for Men 19-50 years
Magnesium	82.2% 345mg	264% 1107mg	420mg per day for Men 19-50 years
Manganese	NA	385% 8.86mg	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	167% 1167mg	267% 1869mg	700mg per day for Men 19-50 years
Potassium	38% 1298mg	83.2% 2830mg	3400mg per day for Men 19-50 years
Selenium	NA	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	120% 1802mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	71% 7.8mg	119% 13mg	11mg per day for Men 19-50 years
Water	0.71% 26.3g	0.26% 9.57g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry VS Roasted Almonds per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry versus 14 oz of Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry vs Roasted Almonds:

• 14 ounces of Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry have 9.5 times more Vitamin B1, 3.4 times more Vitamin B3, 7.2 times more Vitamin B6 and 3.7 times more Vitamin B9 than Roasted Almonds.
• While 14 oz of Dry Roasted Almonds contain 56.9 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry.
• Both Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry and Roasted Almonds provide similar amounts of Vitamin B2 per 14 ounces.
• Both Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry vs Roasted Almonds:

• 14 ounces of Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry have 2.4 times more Iron and 151.3 times more Sodium than Roasted Almonds.
• While 14 oz of Dry Roasted Almonds contain 3.2 times more Magnesium, 1.6 times more Phosphorus, 2.2 times more Potassium and 1.7 times more Zinc than Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry.
• Both Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry and Roasted Almonds contain similar levels of Calcium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry have 3.7 times more Carbohydrate and 5.9 times more Sugars than Roasted Almonds.
• While 14 oz of Dry Roasted Almonds contain 1.6 times more Energy, 11.4 times more Fat, 4.7 times more Saturated Fat, 1.3 times more Fiber and 2.4 times more Protein than Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry.