Comparing Nutrients in 1 kilogram Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	8%	6%	86%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	Blanched Almonds	Recommended Dietary Allowance
Energy	25.5% 740kcal	203% 5900kcal	2900kcal per day for Men 19-50 years
Fat	5.05% 4.9g	541% 525g	97g per day for Men 19-50 years
Saturated Fat	2.38% 0.76g	124% 39.5g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	11.2% 1.9g	727% 124g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	123% 160g	144% 187g	130g per day for Men 19-50 years
Sugars	1.38% 1g	64% 46.3g	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	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	% 0g	% 0.3g	g per day for Men 19-50 years
Sucrose	% 1g	% 44.6g	g per day for Men 19-50 years
Fiber	29% 11g	261% 99g	38g per day for Men 19-50 years
Protein	28.2% 16g	382% 214g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	119% 1.43mg	159% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	104% 1.35mg	547% 7.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	105% 16.7mg	219% 35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	62.8% 3.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.5% 0.28mg	88.5% 1.15mg	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	67.5% 270μg	123% 490μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.67% 0.1mg	1583% 238mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	Blanched Almonds	Recommended Dietary Allowance
Calcium	64% 640mg	236% 2360mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	1141% 10.3mg	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	839% 67mg	410% 32.8mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	638% 2680mg	420mg per day for Men 19-50 years
Manganese	21.3% 0.49mg	798% 18.4mg	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	20% 140mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	7.94% 270mg	194% 6590mg	3400mg per day for Men 19-50 years
Selenium	NA	58% 32μg	55μg per day for Men 19-50 years
Sodium	151% 2270mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	8.2% 0.9mg	270% 29.7mg	11mg per day for Men 19-50 years
Water	22% 812g	1.2% 45g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt vs Blanched Almonds:

• Blanched Almonds contain 1.3 times more Vitamin B1, 5.3 times more Vitamin B2, 2.1 times more Vitamin B3, 6 times more Vitamin B5, 4.1 times more Vitamin B6, 1.8 times more Vitamin B9 and 2375 times more Vitamin E than Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt.
• Both Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt as well as Blanched Almonds have insufficient amounts of Vitamin C and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt vs Blanched Almonds:

• Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt have 2 times more Iron, 11.9 times more Sodium and 18 times more Water than Blanched Almonds.
• While Blanched Almonds contain 3.7 times more Calcium, more Copper, 44.7 times more Magnesium, 37.4 times more Manganese, 34.4 times more Phosphorus, 24.4 times more Potassium and 33 times more Zinc than Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt.

Comparison of macro-nutrients per 1 kilogram:

• Blanched Almonds contain 8 times more Energy, 107.2 times more Fat, 52 times more Saturated Fat, 64.7 times more Omega 6, 46.3 times more Sugars, 9 times more Fiber and 13.5 times more Protein than Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt.
• Both Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt and Blanched Almonds have similar amounts of Carbohydrate per 1 kg.
• Both Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt as well as Blanched Almonds have insufficient amounts of Omega 3, Fructose, Glucose and Sucrose in 1 kg.