Comparing Nutrients in 14 ounces Oil Roasted Almonds VS Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	10%	10%	80%

Macro Nutrients

	Oil Roasted Almonds	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Energy	83% 2409kcal	49.3% 1429kcal	2900kcal per day for Men 19-50 years
Fat	226% 219g	16.4% 16g	97g per day for Men 19-50 years
Saturated Fat	52% 16.7g	7.5% 2.4g	32g per day for Men 19-50 years
Omega 3	0% 0g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	316% 53.7g	28.2% 4.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	231% 300g	130g per day for Men 19-50 years
Sugars	25% 18g	195% 141g	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	42% 30.6g	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	% 0.16g	% 30g	g per day for Men 19-50 years
Sucrose	% 17.4g	% 79.4g	g per day for Men 19-50 years
Fiber	110% 41.7g	60.6% 23g	38g per day for Men 19-50 years
Protein	150% 84.3g	64.6% 36g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	218% 1961μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.4% 0.37mg	261% 3.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	238% 3.1mg	205% 2.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.5mg	260% 41.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.91mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	339% 4.4mg	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	26.8% 107μg	211% 845μg	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	3.1% 2.78mg	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	687% 103mg	10.6% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	7.6% 9.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Calcium	115% 1155mg	93% 933mg	1000mg per day for Men 19-50 years
Copper	421% 3.8mg	140% 1.26mg	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	183% 14.6mg	451% 36mg	8mg per day for Men 19-50 years
Magnesium	259% 1087mg	77.5% 325mg	420mg per day for Men 19-50 years
Manganese	425% 9.76mg	353% 8.1mg	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	264% 1850mg	166% 1159mg	700mg per day for Men 19-50 years
Potassium	81.6% 2774mg	42% 1429mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	116% 1746mg	1500mg per day for Men 19-50 years
Zinc	111% 12mg	71.4% 7.86mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.91% 33.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oil Roasted Almonds vs Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry:

• Oil Roasted Almonds have 64.9 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• While Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain more Vitamin A, 8.6 times more Vitamin B1, 2.9 times more Vitamin B3, 3.6 times more Vitamin B5, 9.4 times more Vitamin B6, 7.9 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have similar amounts of Vitamin B2 per 14 oz.
• Both Oil Roasted Almonds as well as Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Oil Roasted Almonds vs Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry:

• Oil Roasted Almonds have 1.2 times more Calcium, 3 times more Copper, 3.3 times more Magnesium, 1.2 times more Manganese, 1.6 times more Phosphorus, 1.9 times more Potassium, 1.4 times more Selenium and 1.6 times more Zinc than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• While Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain 2.5 times more Iron and 440 times more Sodium than Oil Roasted Almonds.

Comparison of macro-nutrients per 14 ounces:

• Oil Roasted Almonds have 1.7 times more Energy, 13.8 times more Fat, 7 times more Saturated Fat, 11.2 times more Omega 6, 1.8 times more Fiber and 2.3 times more Protein than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• While Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain more Omega 3, 4.3 times more Carbohydrate, 7.8 times more Sugars and more Fructose than Oil Roasted Almonds.
• Both Oil Roasted Almonds as well as Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.