Comparing Nutrients in 14 ounces Blanched Almonds VS Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread	17%	15%	68%

Macro Nutrients

	Blanched Almonds	Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread	Recommended Dietary Allowance
Energy	80.7% 2342kcal	49.4% 1433kcal	2900kcal per day for Men 19-50 years
Fat	215% 208g	25.2% 24.4g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	14.7% 4.7g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	NA	1.6g per day for Men 19-50 years
Omega 6	289% 49g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.37% 3.97mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	197% 256g	130g per day for Men 19-50 years
Sugars	25.3% 18.4g	7.06% 5.1g	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	132% 50g	38g per day for Men 19-50 years
Protein	152% 85g	117% 65.5g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread	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	243% 2.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.82mg	264% 3.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	252% 40.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	311% 4.04mg	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	202% 810μg	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	NA	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	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread	Recommended Dietary Allowance
Calcium	94% 937mg	96% 964mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	NA	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	436% 35mg	8mg per day for Men 19-50 years
Magnesium	253% 1064mg	111% 464mg	420mg per day for Men 19-50 years
Manganese	317% 7.3mg	NA	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	225% 1572mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	38% 1298mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	NA	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	164% 2457mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	0.48% 18g	0.97% 36g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread per 14 oz

Compare the macro and micronutrient content in 14 oz of Blanched Almonds versus 14 oz of Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Blanched Almonds vs Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread:

• 14 ounces of Blanched Almonds have 43.2 times more Vitamin E than Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread.
• While 14 oz of Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread contain 3.8 times more Vitamin B1, 2.9 times more Vitamin B3, 8.9 times more Vitamin B6 and 4.2 times more Vitamin B9 than Blanched Almonds.
• Both Blanched Almonds and Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread provide similar amounts of Vitamin B2 per 14 ounces.
• Both Blanched Almonds as well as Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread have insufficient amounts of Vitamin B12 and Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Blanched Almonds vs Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread:

• 14 ounces of Blanched Almonds have 2.3 times more Magnesium, 1.2 times more Phosphorus and 2 times more Potassium than Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread.
• While 14 oz of Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread contain 2.7 times more Iron and 32.6 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread contain similar levels of Calcium and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Blanched Almonds have 1.6 times more Energy, 8.5 times more Fat, 3.3 times more Saturated Fat, 3.6 times more Sugars and 1.3 times more Protein than Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread.
• While 14 oz of Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread contain 3.5 times more Carbohydrate and 1.3 times more Fiber than Blanched Almonds.