Comparing Nutrients in 1 kilogram Cereals, oats, instant, fortified, maple and brown sugar, dry VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cereals, oats, instant, fortified, maple and brown sugar, dry	10%	11%	79%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Cereals, oats, instant, fortified, maple and brown sugar, dry	Roasted Almonds	Recommended Dietary Allowance
Energy	133% 3860kcal	206% 5980kcal	2900kcal per day for Men 19-50 years
Fat	48.8% 47.3g	542% 525g	97g per day for Men 19-50 years
Saturated Fat	24.3% 7.8g	128% 41g	32g per day for Men 19-50 years
Omega 3	32% 0.51g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	91% 15.5g	761% 129g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	590% 767g	162% 210g	130g per day for Men 19-50 years
Sugars	418% 303g	67% 48.6g	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	2.5% 1.8g	0.14% 0.1g	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	% 3.9g	% 0.1g	g per day for Men 19-50 years
Sucrose	% 297g	% 47.5g	g per day for Men 19-50 years
Fiber	189% 72g	287% 109g	38g per day for Men 19-50 years
Protein	165% 93g	374% 210g	56g per day for Men 19-50 years

Vitamins

	Cereals, oats, instant, fortified, maple and brown sugar, dry	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	769% 6920μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	891% 10.7mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	771% 10mg	921% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	734% 117mg	227% 36.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	64.2% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1126% 14.6mg	105% 1.36mg	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	370% 1480μg	138% 550μg	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	34% 5.1mg	1593% 239mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, oats, instant, fortified, maple and brown sugar, dry	Roasted Almonds	Recommended Dietary Allowance
Calcium	258% 2580mg	268% 2680mg	1000mg per day for Men 19-50 years
Copper	267% 2.4mg	1221% 11mg	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	1295% 104mg	466% 37.3mg	8mg per day for Men 19-50 years
Magnesium	214% 900mg	664% 2790mg	420mg per day for Men 19-50 years
Manganese	999% 23mg	970% 22.3mg	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	436% 3050mg	673% 4710mg	700mg per day for Men 19-50 years
Potassium	106% 3610mg	210% 7130mg	3400mg per day for Men 19-50 years
Selenium	305% 168μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	337% 5050mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	156% 17mg	301% 33mg	11mg per day for Men 19-50 years
Water	1.73% 64g	0.65% 24g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, oats, instant, fortified, maple and brown sugar, dry VS Roasted Almonds per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals, oats, instant, fortified, maple and brown sugar, dry versus 1 kg of Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cereals, oats, instant, fortified, maple and brown sugar, dry vs Roasted Almonds:

• 1 kilogram of Cereals, oats, instant, fortified, maple and brown sugar, dry has more Vitamin A, 13.9 times more Vitamin B1, 3.2 times more Vitamin B3, 1.9 times more Vitamin B5, 10.8 times more Vitamin B6 and 2.7 times more Vitamin B9 than Roasted Almonds.
• While 1 kg of Dry Roasted Almonds contains 46.9 times more Vitamin E than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• Both Cereals, oats, instant, fortified, maple and brown sugar, dry and Roasted Almonds provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Roasted Almonds have insufficient amounts of Vitamin A
• Both Cereals, oats, instant, fortified, maple and brown sugar, dry as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Cereals, oats, instant, fortified, maple and brown sugar, dry vs Roasted Almonds:

• 1 kilogram of Cereals, oats, instant, fortified, maple and brown sugar, dry has 2.8 times more Iron, 8.4 times more Selenium and 168.3 times more Sodium than Roasted Almonds.
• While 1 kg of Dry Roasted Almonds contains 4.6 times more Copper, 3.1 times more Magnesium, 1.5 times more Phosphorus, 2 times more Potassium and 1.9 times more Zinc than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• Both Cereals, oats, instant, fortified, maple and brown sugar, dry and Roasted Almonds contain similar levels of Calcium and Manganese per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals, oats, instant, fortified, maple and brown sugar, dry has 5.1 times more Omega 3, 3.6 times more Carbohydrate and 6.2 times more Sugars than Roasted Almonds.
• While 1 kg of Dry Roasted Almonds contains 1.5 times more Energy, 11.1 times more Fat, 5.3 times more Saturated Fat, 8.4 times more Omega 6, 1.5 times more Fiber and 2.3 times more Protein than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• 1 kilogram of Roasted Almonds provide inadequate amounts of Omega 3