Comparing Nutrients in 1 kilogram Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar	10%	17%	73%
Almonds	14%	72%	14%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar	Almonds	Recommended Dietary Allowance
Energy	130% 3760kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	77% 74.6g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	65.3% 21g	119% 38g	32g per day for Men 19-50 years
Omega 3	NA	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	NA	725% 123g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	551% 716g	166% 216g	130g per day for Men 19-50 years
Sugars	244% 177g	60% 43.5g	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	1.5% 1.1g	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	% 1.7g	g per day for Men 19-50 years
Sucrose	NA	% 39.5g	g per day for Men 19-50 years
Fiber	218% 83g	329% 125g	38g per day for Men 19-50 years
Protein	181% 102g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar	Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1206% 14.5mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	475% 6.17mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	568% 91mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	754% 9.8mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1900% 570μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	425% 1700μg	110% 440μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	12.5% 0.3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.1% 1mg	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	42.7% 6.4mg	1709% 256mg	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, fruit and cream, variety of flavors, reduced sugar	Almonds	Recommended Dietary Allowance
Calcium	246% 2460mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	NA	1146% 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	1516% 121mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	245% 1030mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	NA	947% 21.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1007% 453μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	513% 3590mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	100% 3390mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	NA	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	373% 5590mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	209% 23mg	284% 31mg	11mg per day for Men 19-50 years
Water	2% 74g	1.2% 44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar vs Almonds:

• Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar have 7.1 times more Vitamin B1, 2.5 times more Vitamin B3, 7.2 times more Vitamin B6, 3.9 times more Vitamin B9 and more Vitamin B12 than Almonds.
• While Almonds contain 1.8 times more Vitamin B2 and 40 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar.
• Both Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar as well as Almonds have insufficient amounts of Vitamin C in 1 kg.

Comparing minerals per 1 kilogram for Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar vs Almonds:

• Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar have 3.3 times more Iron and 559 times more Sodium than Almonds.
• While Almonds contain 2.6 times more Magnesium, 1.3 times more Phosphorus, 2.2 times more Potassium and 1.4 times more Zinc than Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar.
• Both Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar and Almonds have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar have 3.3 times more Carbohydrate and 4.1 times more Sugars than Almonds.
• While Almonds contain 1.5 times more Energy, 6.7 times more Fat, 1.8 times more Saturated Fat, 1.5 times more Fiber and 2.1 times more Protein than Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar.
• Both Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.