Comparing Nutrients in 1 kilogram Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry	9%	11%	80%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry	Roasted Almonds	Recommended Dietary Allowance
Energy	127% 3680kcal	206% 5980kcal	2900kcal per day for Men 19-50 years
Fat	50% 48.5g	542% 525g	97g per day for Men 19-50 years
Saturated Fat	28% 9g	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	582% 757g	162% 210g	130g per day for Men 19-50 years
Sugars	406% 295g	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	176% 67g	287% 109g	38g per day for Men 19-50 years
Protein	160% 89.7g	374% 210g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, Banana Bread, 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	817% 9.8mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	769% 10mg	921% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	707% 113mg	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	877% 11.4mg	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	618% 2470μg	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	10% 9mg	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	29.3% 4.4mg	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, Banana Bread, dry	Roasted Almonds	Recommended Dietary Allowance
Calcium	277% 2770mg	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	1259% 101mg	466% 37.3mg	8mg per day for Men 19-50 years
Magnesium	219% 920mg	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	450% 3150mg	673% 4710mg	700mg per day for Men 19-50 years
Potassium	84.4% 2870mg	210% 7130mg	3400mg per day for Men 19-50 years
Selenium	NA	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	467% 7000mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	188% 20.7mg	301% 33mg	11mg per day for Men 19-50 years
Water	1.83% 67.7g	0.65% 24g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry vs Roasted Almonds:

• Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry have 12.7 times more Vitamin B1, 3.1 times more Vitamin B3, 8.4 times more Vitamin B6, 4.5 times more Vitamin B9 and more Vitamin C than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 54.3 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry and Dry Roasted Almonds have similar amounts of Vitamin B2 per 1 kg.
• Both Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry vs Roasted Almonds:

• Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry have 2.7 times more Iron and 233.3 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 3 times more Magnesium, 1.5 times more Phosphorus, 2.5 times more Potassium and 1.6 times more Zinc than Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry and Dry Roasted Almonds have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry have 3.6 times more Carbohydrate and 6.1 times more Sugars than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.6 times more Energy, 10.8 times more Fat, 4.5 times more Saturated Fat, 1.6 times more Fiber and 2.3 times more Protein than Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.