Comparing Nutrients in 14 ounces Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	9%	16%	75%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Roasted Almonds	Recommended Dietary Allowance
Energy	50.8% 1472kcal	82% 2373kcal	2900kcal per day for Men 19-50 years
Fat	28.6% 27.7g	215% 209g	97g per day for Men 19-50 years
Saturated Fat	13.3% 4.25g	50.8% 16.2g	32g per day for Men 19-50 years
Omega 3	113% 1.8g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	65% 11g	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	221% 287g	64% 83.4g	130g per day for Men 19-50 years
Sugars	169% 122g	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	72% 27.4g	114% 43.3g	38g per day for Men 19-50 years
Protein	62.5% 35g	149% 83g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, 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	295% 3.54mg	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	310% 4.04mg	365% 4.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	297% 47.5mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.6% 2.68mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	365% 4.75mg	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	237% 949μg	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	3.53% 3.18mg	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	14.6% 2.2mg	632% 95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Roasted Almonds	Recommended Dietary Allowance
Calcium	118% 1179mg	106% 1064mg	1000mg per day for Men 19-50 years
Copper	161% 1.44mg	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	531% 42.5mg	185% 15mg	8mg per day for Men 19-50 years
Magnesium	87% 365mg	264% 1107mg	420mg per day for Men 19-50 years
Manganese	384% 8.83mg	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	168% 1175mg	267% 1869mg	700mg per day for Men 19-50 years
Potassium	43.7% 1484mg	83.2% 2830mg	3400mg per day for Men 19-50 years
Selenium	118% 65μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	137% 2048mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	70% 7.7mg	119% 13mg	11mg per day for Men 19-50 years
Water	0.9% 33g	0.26% 9.57g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry VS Roasted Almonds per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, 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, raisins, dates and walnuts, dry vs Roasted Almonds:

• 14 ounces of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 11.6 times more Vitamin B1, 3.3 times more Vitamin B3, 2.1 times more Vitamin B5, 8.8 times more Vitamin B6 and 4.3 times more Vitamin B9 than Roasted Almonds.
• While 14 oz of Dry Roasted Almonds contain 43.5 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry.
• Both Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry and Roasted Almonds provide similar amounts of Vitamin B2 per 14 ounces.
• Both Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry vs Roasted Almonds:

• 14 ounces of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 2.9 times more Iron, 8.2 times more Selenium and 172 times more Sodium than Roasted Almonds.
• While 14 oz of Dry Roasted Almonds contain 3 times more Copper, 3 times more Magnesium, 1.6 times more Phosphorus, 1.9 times more Potassium and 1.7 times more Zinc than Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry.
• Both Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry and Roasted Almonds contain similar levels of Calcium and Manganese per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 45.6 times more Omega 3, 3.4 times more Carbohydrate and 6.3 times more Sugars than Roasted Almonds.
• While 14 oz of Dry Roasted Almonds contain 1.6 times more Energy, 7.5 times more Fat, 3.8 times more Saturated Fat, 4.7 times more Omega 6, 1.6 times more Fiber and 2.4 times more Protein than Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry.
• 14 ounces of Roasted Almonds provide inadequate amounts of Omega 3