Comparing Nutrients in 14 ounces Almonds VS Cereals, oats, instant, fortified, with raisins and spice, prepared with water

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cereals, oats, instant, fortified, with raisins and spice, prepared with water	9%	10%	81%

Macro Nutrients

	Almonds	Cereals, oats, instant, fortified, with raisins and spice, prepared with water	Recommended Dietary Allowance
Energy	79.2% 2298kcal	12% 349kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	3.9% 3.77g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	1.86% 0.6g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	288% 49g	6.75% 1.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.8% 85.5g	54.7% 71g	130g per day for Men 19-50 years
Sugars	24% 17.3g	47.7% 34.6g	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	0.6% 0.44g	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	% 0.67g	NA	g per day for Men 19-50 years
Sucrose	% 15.7g	NA	g per day for Men 19-50 years
Fiber	131% 49.6g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	150% 84g	14% 7.86g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cereals, oats, instant, fortified, with raisins and spice, prepared with water	Recommended Dietary Allowance
Vitamin A	0% 0μg	61% 548μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	59.2% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	46.4% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	58% 9.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	77.2% 1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	754% 226μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43.7% 175μg	49.6% 198μg	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	0.44% 0.4mg	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	678% 102mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Cereals, oats, instant, fortified, with raisins and spice, prepared with water	Recommended Dietary Allowance
Calcium	107% 1068mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	32.6% 0.29mg	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	184% 14.7mg	110% 8.77mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	18% 75.4mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	80.4% 1.85mg	2.3mg per day for Men 19-50 years
Molybdenum	400% 180μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	273% 1909mg	36.3% 254mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	9.92% 337mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	29.4% 441mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	15% 1.67mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	8.4% 311g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Almonds vs Cereals, oats, instant, fortified, with raisins and spice, prepared with water:

• Almonds have 7.5 times more Vitamin B2, 1.5 times more Vitamin B3, 2.5 times more Vitamin B5 and 284.8 times more Vitamin E than Cereals, oats, instant, fortified, with raisins and spice, prepared with water.
• While Cereals, oats, instant, fortified, with raisins and spice, prepared with water contain more Vitamin A and 1.8 times more Vitamin B6 than Almonds.
• Both Almonds and Cereals, oats, instant, fortified, with raisins and spice, prepared with water have similar amounts of Vitamin B1 and Vitamin B9 per 14 oz.
• Both Almonds as well as Cereals, oats, instant, fortified, with raisins and spice, prepared with water have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Almonds vs Cereals, oats, instant, fortified, with raisins and spice, prepared with water:

• Almonds have 4.8 times more Calcium, 13.9 times more Copper, 1.7 times more Iron, 14.2 times more Magnesium, 4.7 times more Manganese, 7.5 times more Phosphorus, 8.6 times more Potassium, 2.6 times more Selenium and 7.4 times more Zinc than Cereals, oats, instant, fortified, with raisins and spice, prepared with water.
• While Cereals, oats, instant, fortified, with raisins and spice, prepared with water contain 111 times more Sodium and 17.8 times more Water than Almonds.

Comparison of macro-nutrients per 14 ounces:

• Almonds have 6.6 times more Energy, 52.6 times more Fat, 25.3 times more Saturated Fat, 42.6 times more Omega 6, 1.2 times more Carbohydrate, 9.6 times more Fiber and 10.7 times more Protein than Cereals, oats, instant, fortified, with raisins and spice, prepared with water.
• While Cereals, oats, instant, fortified, with raisins and spice, prepared with water contain 2 times more Sugars than Almonds.
• Both Almonds as well as Cereals, oats, instant, fortified, with raisins and spice, prepared with water have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.