Comparing Nutrients in 14 ounces Almonds VS Cereals ready-to-eat, QUAKER, CAP

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cereals ready-to-eat, QUAKER, CAP	4%	11%	85%

Macro Nutrients

	Almonds	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Energy	79.2% 2298kcal	54.5% 1580kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	21% 20.3g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	41.5% 13.3g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	6.45% 0.1g	1.6g per day for Men 19-50 years
Omega 6	288% 49g	17% 2.86g	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	261% 339g	130g per day for Men 19-50 years
Sugars	24% 17.3g	243% 176g	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	26% 9.92g	38g per day for Men 19-50 years
Protein	150% 84g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.1% 27.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	534% 6.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	556% 7.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	532% 85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	11.5% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	653% 8.5mg	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	1543% 6172μg	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	678% 102mg	16.4% 2.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Calcium	107% 1068mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	49% 0.44mg	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	963% 77mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	129% 2.96mg	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	95% 663mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	21.7% 738mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	47% 25.8μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	200% 2993mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	583% 64mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	0.27% 9.92g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Almonds vs Cereals ready-to-eat, QUAKER, CAP:

• Almonds have 3.2 times more Vitamin B5 and 41.3 times more Vitamin E than Cereals ready-to-eat, QUAKER, CAP.
• While Cereals ready-to-eat, QUAKER, CAP contain 7.9 times more Vitamin B1, 1.6 times more Vitamin B2, 5.9 times more Vitamin B3, 15.6 times more Vitamin B6 and 35.3 times more Vitamin B9 than Almonds.
• Both Almonds as well as Cereals ready-to-eat, QUAKER, CAP have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Almonds vs Cereals ready-to-eat, QUAKER, CAP:

• Almonds have 24.5 times more Calcium, 9.3 times more Copper, 4.9 times more Magnesium, 2.9 times more Manganese, 2.9 times more Phosphorus and 3.9 times more Potassium than Cereals ready-to-eat, QUAKER, CAP.
• While Cereals ready-to-eat, QUAKER, CAP contain 5.2 times more Iron, 1.6 times more Selenium, 754 times more Sodium and 5.2 times more Zinc than Almonds.

Comparison of macro-nutrients per 14 ounces:

• Almonds have 1.5 times more Energy, 9.8 times more Fat, 17.1 times more Omega 6, 5 times more Fiber and 4.8 times more Protein than Cereals ready-to-eat, QUAKER, CAP.
• While Cereals ready-to-eat, QUAKER, CAP contain 8.7 times more Omega 3, 4 times more Carbohydrate and 10.2 times more Sugars than Almonds.
• Both Almonds and Cereals ready-to-eat, QUAKER, CAP have similar amounts of Saturated Fat per 14 oz.
• Both Almonds as well as Cereals ready-to-eat, QUAKER, CAP have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.