Comparing Nutrients in 1 kilogram Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	9%	11%	80%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	Roasted Almonds	Recommended Dietary Allowance
Energy	126% 3660kcal	206% 5980kcal	2900kcal per day for Men 19-50 years
Fat	47.5% 46g	542% 525g	97g per day for Men 19-50 years
Saturated Fat	27.5% 8.8g	128% 41g	32g per day for Men 19-50 years
Omega 3	NA	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	NA	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	398% 289g	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	NA	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	NA	% 0.1g	g per day for Men 19-50 years
Sucrose	NA	% 47.5g	g per day for Men 19-50 years
Fiber	218% 83g	287% 109g	38g per day for Men 19-50 years
Protein	154% 86.2g	374% 210g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	608% 7.3mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	800% 10.4mg	921% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	763% 122mg	227% 36.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	64.2% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	754% 9.8mg	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	513% 2050μg	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	13.3% 12mg	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	28% 4.2mg	1593% 239mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	Roasted Almonds	Recommended Dietary Allowance
Calcium	243% 2430mg	268% 2680mg	1000mg per day for Men 19-50 years
Copper	NA	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	1098% 87.8mg	466% 37.3mg	8mg per day for Men 19-50 years
Magnesium	207% 870mg	664% 2790mg	420mg per day for Men 19-50 years
Manganese	NA	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	420% 2940mg	673% 4710mg	700mg per day for Men 19-50 years
Potassium	96% 3270mg	210% 7130mg	3400mg per day for Men 19-50 years
Selenium	NA	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	303% 4540mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	179% 19.7mg	301% 33mg	11mg per day for Men 19-50 years
Water	1.8% 66.2g	0.65% 24g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry VS Roasted Almonds per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, 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, QUAKER, Instant Oatmeal, apples and cinnamon, dry vs Roasted Almonds:

• 1 kilogram of Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry has 9.5 times more Vitamin B1, 3.4 times more Vitamin B3, 7.2 times more Vitamin B6 and 3.7 times more Vitamin B9 than Roasted Almonds.
• While 1 kg of Dry Roasted Almonds contains 56.9 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry.
• Both Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry and Roasted Almonds provide similar amounts of Vitamin B2 per one kilogram.
• Both Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry vs Roasted Almonds:

• 1 kilogram of Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry has 2.4 times more Iron and 151.3 times more Sodium than Roasted Almonds.
• While 1 kg of Dry Roasted Almonds contains 3.2 times more Magnesium, 1.6 times more Phosphorus, 2.2 times more Potassium and 1.7 times more Zinc than Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry.
• Both Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry and Roasted Almonds contain similar levels of Calcium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry has 3.7 times more Carbohydrate and 5.9 times more Sugars than Roasted Almonds.
• While 1 kg of Dry Roasted Almonds contains 1.6 times more Energy, 11.4 times more Fat, 4.7 times more Saturated Fat, 1.3 times more Fiber and 2.4 times more Protein than Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry.