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

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	9%	16%	75%

Macro Nutrients

	Blanched Almonds	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Recommended Dietary Allowance
Energy	80.7% 2342kcal	50.8% 1472kcal	2900kcal per day for Men 19-50 years
Fat	215% 208g	28.6% 27.7g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	13.3% 4.25g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	113% 1.8g	1.6g per day for Men 19-50 years
Omega 6	289% 49g	65% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	221% 287g	130g per day for Men 19-50 years
Sugars	25.3% 18.4g	169% 122g	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% 0g	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	% 0.12g	NA	g per day for Men 19-50 years
Sucrose	% 17.7g	NA	g per day for Men 19-50 years
Fiber	103% 39.3g	72% 27.4g	38g per day for Men 19-50 years
Protein	152% 85g	62.5% 35g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.76mg	295% 3.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.82mg	310% 4.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	297% 47.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	53.6% 2.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	365% 4.75mg	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	48.6% 194μg	237% 949μg	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	3.53% 3.18mg	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	628% 94mg	14.6% 2.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Recommended Dietary Allowance
Calcium	94% 937mg	118% 1179mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	161% 1.44mg	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	163% 13mg	531% 42.5mg	8mg per day for Men 19-50 years
Magnesium	253% 1064mg	87% 365mg	420mg per day for Men 19-50 years
Manganese	317% 7.3mg	384% 8.83mg	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	273% 1909mg	168% 1175mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	43.7% 1484mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	118% 65μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	137% 2048mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	0.48% 18g	0.9% 33g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Blanched Almonds versus 14 oz of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Blanched Almonds vs Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry:

• 14 ounces of Blanched Almonds have 43.2 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry.
• While 14 oz of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry contain 4.7 times more Vitamin B1, 1.4 times more Vitamin B2, 3.4 times more Vitamin B3, 2.1 times more Vitamin B5, 10.4 times more Vitamin B6 and 4.9 times more Vitamin B9 than Blanched Almonds.
• Both Blanched Almonds as well as Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 ounces.

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

• 14 ounces of Blanched Almonds have 2.8 times more Copper, 2.9 times more Magnesium, 1.6 times more Phosphorus, 1.8 times more Potassium and 1.5 times more Zinc than Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry.
• While 14 oz of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry contain 1.3 times more Calcium, 3.3 times more Iron, 5.1 times more Selenium and 27.2 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry contain similar levels of Manganese per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Blanched Almonds have 1.6 times more Energy, 7.5 times more Fat, 3.7 times more Saturated Fat, 4.4 times more Omega 6, 1.4 times more Fiber and 2.4 times more Protein than Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry.
• While 14 oz of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry contain 114 times more Omega 3, 3.9 times more Carbohydrate and 6.7 times more Sugars than Blanched Almonds.
• 14 ounces of Blanched Almonds provide inadequate amounts of Omega 3