Comparing Nutrients in 1 kilogram Cereals, oats, instant, fortified, with cinnamon and spice, dry VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cereals, oats, instant, fortified, with cinnamon and spice, dry	10%	11%	79%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	127% 3690kcal	209% 6070kcal	2900kcal per day for Men 19-50 years
Fat	50% 48.4g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	24% 7.68g	132% 42g	32g per day for Men 19-50 years
Omega 3	35% 0.56g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	96% 16.4g	795% 135g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	585% 761g	136% 177g	130g per day for Men 19-50 years
Sugars	349% 253g	62.8% 45.5g	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	3.17% 2.3g	0% 0g	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	% 3g	% 0.4g	g per day for Men 19-50 years
Sucrose	% 245g	% 43.8g	g per day for Men 19-50 years
Fiber	211% 80g	276% 105g	38g per day for Men 19-50 years
Protein	170% 95g	379% 212g	56g per day for Men 19-50 years

Vitamins

	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	489% 4400μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	623% 7.5mg	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	576% 7.5mg	601% 7.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	569% 91mg	229% 36.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	177% 8.83mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	678% 8.8mg	91% 1.18mg	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	478% 1910μg	67.5% 270μg	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	33.3% 5mg	1731% 260mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	234% 2340mg	291% 2910mg	1000mg per day for Men 19-50 years
Copper	336% 3.02mg	1061% 9.55mg	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	1058% 84.6mg	460% 36.8mg	8mg per day for Men 19-50 years
Magnesium	219% 920mg	652% 2740mg	420mg per day for Men 19-50 years
Manganese	1122% 26mg	1070% 24.6mg	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	460% 3220mg	666% 4660mg	700mg per day for Men 19-50 years
Potassium	83.5% 2840mg	206% 6990mg	3400mg per day for Men 19-50 years
Selenium	116% 64μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	289% 4340mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	208% 23mg	279% 30.7mg	11mg per day for Men 19-50 years
Water	1.87% 69.2g	0.76% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, oats, instant, fortified, with cinnamon and spice, dry VS Oil Roasted Almonds per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals, oats, instant, fortified, with cinnamon and spice, dry versus 1 kg of Oil 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, with cinnamon and spice, dry vs Oil Roasted Almonds:

• 1 kilogram of Cereals, oats, instant, fortified, with cinnamon and spice, dry has more Vitamin A, 8.1 times more Vitamin B1, 2.5 times more Vitamin B3, 3.9 times more Vitamin B5, 7.5 times more Vitamin B6 and 7.1 times more Vitamin B9 than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 51.9 times more Vitamin E than Cereals, oats, instant, fortified, with cinnamon and spice, dry.
• Both Cereals, oats, instant, fortified, with cinnamon and spice, dry and Oil Roasted Almonds provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Oil Roasted Almonds have insufficient amounts of Vitamin A
• Both Cereals, oats, instant, fortified, with cinnamon and spice, dry as well as Oil 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, with cinnamon and spice, dry vs Oil Roasted Almonds:

• 1 kilogram of Cereals, oats, instant, fortified, with cinnamon and spice, dry has 2.3 times more Iron, 1.6 times more Selenium and 434 times more Sodium than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 3.2 times more Copper, 3 times more Magnesium, 1.4 times more Phosphorus, 2.5 times more Potassium and 1.3 times more Zinc than Cereals, oats, instant, fortified, with cinnamon and spice, dry.
• Both Cereals, oats, instant, fortified, with cinnamon and spice, dry and Oil 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, with cinnamon and spice, dry has more Omega 3, 4.3 times more Carbohydrate and 5.6 times more Sugars than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 1.6 times more Energy, 11.4 times more Fat, 5.5 times more Saturated Fat, 8.3 times more Omega 6, 1.3 times more Fiber and 2.2 times more Protein than Cereals, oats, instant, fortified, with cinnamon and spice, dry.
• 1 kilogram of Oil Roasted Almonds provide inadequate amounts of Omega 3