Comparing Nutrients in 1 kilogram Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber	9%	11%	80%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber	Blanched Almonds	Recommended Dietary Allowance
Energy	126% 3660kcal	203% 5900kcal	2900kcal per day for Men 19-50 years
Fat	49.5% 48g	541% 525g	97g per day for Men 19-50 years
Saturated Fat	29% 9.26g	124% 39.5g	32g per day for Men 19-50 years
Omega 3	NA	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	NA	727% 124g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	582% 757g	144% 187g	130g per day for Men 19-50 years
Sugars	203% 147g	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	NA	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	NA	% 0.3g	g per day for Men 19-50 years
Sucrose	NA	% 44.6g	g per day for Men 19-50 years
Fiber	587% 223g	261% 99g	38g per day for Men 19-50 years
Protein	157% 88g	382% 214g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	635% 7.62mg	159% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	814% 10.6mg	547% 7.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	778% 124mg	219% 35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	62.8% 3.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	955% 12.4mg	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	623% 2490μg	123% 490μg	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	2.22% 2mg	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	28.7% 4.3mg	1583% 238mg	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 Swirl, high fiber	Blanched Almonds	Recommended Dietary Allowance
Calcium	278% 2780mg	236% 2360mg	1000mg per day for Men 19-50 years
Copper	NA	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	1176% 94mg	410% 32.8mg	8mg per day for Men 19-50 years
Magnesium	217% 910mg	638% 2680mg	420mg per day for Men 19-50 years
Manganese	NA	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	437% 3060mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	194% 6590mg	3400mg per day for Men 19-50 years
Selenium	NA	58% 32μg	55μg per day for Men 19-50 years
Sodium	315% 4730mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	185% 20.4mg	270% 29.7mg	11mg per day for Men 19-50 years
Water	2.03% 75.2g	1.2% 45g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber VS Blanched Almonds per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber versus 1 kg of Blanched 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 Swirl, high fiber vs Blanched Almonds:

• 1 kilogram of Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber has 4 times more Vitamin B1, 1.5 times more Vitamin B2, 3.6 times more Vitamin B3, 10.8 times more Vitamin B6 and 5.1 times more Vitamin B9 than Blanched Almonds.
• While 1 kg of Blanched Almonds contains 55.2 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber.
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber as well as Blanched Almonds have insufficient amounts of Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber vs Blanched Almonds:

• 1 kilogram of Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber has 2.9 times more Iron and 24.9 times more Sodium than Blanched Almonds.
• While 1 kg of Blanched Almonds contains 2.9 times more Magnesium, 1.6 times more Phosphorus, 2.6 times more Potassium and 1.5 times more Zinc than Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber.
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber and Blanched Almonds contain similar levels of Calcium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber has 4.1 times more Carbohydrate, 3.2 times more Sugars and 2.3 times more Fiber than Blanched Almonds.
• While 1 kg of Blanched Almonds contains 1.6 times more Energy, 10.9 times more Fat, 4.3 times more Saturated Fat and 2.4 times more Protein than Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber.