Comparing Nutrients in 14 ounces Almonds VS Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt	17%	18%	65%

Macro Nutrients

	Almonds	Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt	Recommended Dietary Allowance
Energy	79.2% 2298kcal	5.9% 171kcal	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	2.1% 0.67g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	288% 49g	7.8% 1.33g	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	23% 29.7g	130g per day for Men 19-50 years
Sugars	24% 17.3g	NA	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	17.8% 6.75g	38g per day for Men 19-50 years
Protein	150% 84g	14.4% 8.06g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	38% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	2.4% 0.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	8% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	3.97% 0.052mg	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	4.96% 20μg	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	678% 102mg	NA	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

	Almonds	Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt	Recommended Dietary Allowance
Calcium	107% 1068mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	18% 0.16mg	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	48% 3.85mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	117% 2.7mg	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	47% 329mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	8.05% 274mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	9.55% 354g	3700g per day for Men 19-50 years

Nutrient Comparison: Almonds VS Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Almonds versus 14 oz of Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Almonds vs Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt:

• 14 ounces of Almonds have 1.8 times more Vitamin B1, 31.6 times more Vitamin B2, 37.7 times more Vitamin B3, 4.7 times more Vitamin B5, 10.5 times more Vitamin B6 and 8.8 times more Vitamin B9 than Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt.
• 14 ounces of Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt have insufficient amounts of Vitamin B3, Vitamin B6 and Vitamin B9
• Both Almonds as well as Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Almonds vs Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt:

• 14 ounces of Almonds have 24.5 times more Calcium, 25.1 times more Copper, 3.8 times more Iron, 9 times more Magnesium, 3.2 times more Manganese, 5.8 times more Phosphorus, 10.6 times more Potassium and 5.9 times more Zinc than Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt.
• While 14 oz of Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt contain 20.2 times more Water than Almonds.
• 14 ounces of Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Almonds have 13.5 times more Energy, 52.6 times more Fat, 22.4 times more Saturated Fat, 36.9 times more Omega 6, 2.9 times more Carbohydrate, 7.4 times more Fiber and 10.4 times more Protein than Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt.
• 14 ounces of Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt provide inadequate amounts of Energy and Omega 6
• Both Almonds as well as Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt provide inadequate amounts of Omega 3 in 14 ounces.