Comparing Nutrients in 14 ounces Cereals, QUAKER, Oat Bran, QUAKER/MOTHER VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Oat Bran, QUAKER/MOTHER	17%	18%	65%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Cereals, QUAKER, Oat Bran, QUAKER/MOTHER	Blanched Almonds	Recommended Dietary Allowance
Energy	50% 1445kcal	80.7% 2342kcal	2900kcal per day for Men 19-50 years
Fat	32.6% 31.6g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	17.7% 5.68g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	NA	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	NA	289% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	192% 250g	57% 74g	130g per day for Men 19-50 years
Sugars	7.83% 5.68g	25.3% 18.4g	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% 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	NA	% 0.12g	g per day for Men 19-50 years
Sucrose	NA	% 17.7g	g per day for Men 19-50 years
Fiber	149% 56.8g	103% 39.3g	38g per day for Men 19-50 years
Protein	121% 67.6g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Oat Bran, QUAKER/MOTHER	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	321% 3.85mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.18mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	67.5% 3.37mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.6% 0.44mg	35% 0.46mg	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	37.7% 151μg	48.6% 194μg	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	NA	628% 94mg	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, Oat Bran, QUAKER/MOTHER	Blanched Almonds	Recommended Dietary Allowance
Calcium	31.4% 314mg	94% 937mg	1000mg per day for Men 19-50 years
Copper	132% 1.2mg	453% 4.08mg	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	400% 32mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	228% 957mg	253% 1064mg	420mg per day for Men 19-50 years
Manganese	984% 22.6mg	317% 7.3mg	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	393% 2754mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	67.6% 2298mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	152% 16.7mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	0.95% 35.3g	0.48% 18g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cereals, QUAKER, Oat Bran, QUAKER/MOTHER vs Blanched Almonds:

• Cereals, QUAKER, Oat Bran, QUAKER/MOTHER have 5.1 times more Vitamin B1 and 2.7 times more Vitamin B5 than Blanched Almonds.
• While Blanched Almonds contain 2.4 times more Vitamin B2, 4.4 times more Vitamin B3 and 1.3 times more Vitamin B9 than Cereals, QUAKER, Oat Bran, QUAKER/MOTHER.
• Both Cereals, QUAKER, Oat Bran, QUAKER/MOTHER and Blanched Almonds have similar amounts of Vitamin B6 per 14 oz.
• Both Cereals, QUAKER, Oat Bran, QUAKER/MOTHER as well as Blanched Almonds have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cereals, QUAKER, Oat Bran, QUAKER/MOTHER vs Blanched Almonds:

• Cereals, QUAKER, Oat Bran, QUAKER/MOTHER have 2.5 times more Iron, 3.1 times more Manganese, 1.4 times more Phosphorus and 1.4 times more Zinc than Blanched Almonds.
• While Blanched Almonds contain 3 times more Calcium, 3.4 times more Copper, more Selenium and 3.8 times more Sodium than Cereals, QUAKER, Oat Bran, QUAKER/MOTHER.
• Both Cereals, QUAKER, Oat Bran, QUAKER/MOTHER and Blanched Almonds have similar amounts of Magnesium and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cereals, QUAKER, Oat Bran, QUAKER/MOTHER have 3.4 times more Carbohydrate and 1.4 times more Fiber than Blanched Almonds.
• While Blanched Almonds contain 1.6 times more Energy, 6.6 times more Fat, 2.8 times more Saturated Fat, 3.2 times more Sugars and 1.3 times more Protein than Cereals, QUAKER, Oat Bran, QUAKER/MOTHER.
• Both Cereals, QUAKER, Oat Bran, QUAKER/MOTHER as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.