Comparing Nutrients in 1 kilogram Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar	12%	15%	73%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar	Roasted Almonds	Recommended Dietary Allowance
Energy	123% 3580kcal	206% 5980kcal	2900kcal per day for Men 19-50 years
Fat	63% 61g	542% 525g	97g per day for Men 19-50 years
Saturated Fat	36.3% 11.6g	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	534% 695g	162% 210g	130g per day for Men 19-50 years
Sugars	164% 119g	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	232% 88g	287% 109g	38g per day for Men 19-50 years
Protein	201% 113g	374% 210g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	750% 9mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	900% 11.7mg	921% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	852% 136mg	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	1054% 13.7mg	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	683% 2730μg	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	3.33% 3mg	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	37.3% 5.6mg	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, Cinnamon Spice, reduced sugar	Roasted Almonds	Recommended Dietary Allowance
Calcium	313% 3130mg	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	1500% 120mg	466% 37.3mg	8mg per day for Men 19-50 years
Magnesium	276% 1160mg	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	559% 3910mg	673% 4710mg	700mg per day for Men 19-50 years
Potassium	97% 3290mg	210% 7130mg	3400mg per day for Men 19-50 years
Selenium	NA	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	507% 7600mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	238% 26mg	301% 33mg	11mg per day for Men 19-50 years
Water	2.3% 84.5g	0.65% 24g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar VS Roasted Almonds per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar 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, Cinnamon Spice, reduced sugar vs Roasted Almonds:

• 1 kilogram of Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar has 11.7 times more Vitamin B1, 3.7 times more Vitamin B3, 10.1 times more Vitamin B6 and 5 times more Vitamin B9 than Roasted Almonds.
• While 1 kg of Dry Roasted Almonds contains 42.7 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar.
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar and Roasted Almonds provide similar amounts of Vitamin B2 per one kilogram.
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar 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, Cinnamon Spice, reduced sugar vs Roasted Almonds:

• 1 kilogram of Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar has 3.2 times more Iron and 253.3 times more Sodium than Roasted Almonds.
• While 1 kg of Dry Roasted Almonds contains 2.4 times more Magnesium, 2.2 times more Potassium and 1.3 times more Zinc than Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar.
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar and Roasted Almonds contain similar levels of Calcium and Phosphorus per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar has 3.3 times more Carbohydrate and 2.5 times more Sugars than Roasted Almonds.
• While 1 kg of Dry Roasted Almonds contains 1.7 times more Energy, 8.6 times more Fat, 3.5 times more Saturated Fat and 1.9 times more Protein than Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar.
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar and Roasted Almonds offer comparable quantities of Fiber per one kilogram.