Comparing Nutrients in 1 kilogram Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	10%	10%	80%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Blanched Almonds	Recommended Dietary Allowance
Energy	124% 3600kcal	203% 5900kcal	2900kcal per day for Men 19-50 years
Fat	41.2% 40g	541% 525g	97g per day for Men 19-50 years
Saturated Fat	19% 6.05g	124% 39.5g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	71% 12g	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	492% 357g	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	106% 77g	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	% 76g	% 0.3g	g per day for Men 19-50 years
Sucrose	% 200g	% 44.6g	g per day for Men 19-50 years
Fiber	153% 58g	261% 99g	38g per day for Men 19-50 years
Protein	163% 91g	382% 214g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	549% 4940μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	658% 7.9mg	159% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	515% 6.7mg	547% 7.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	654% 105mg	219% 35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	166% 8.3mg	62.8% 3.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	854% 11mg	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	533% 2130μg	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	7.78% 7mg	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	26.7% 4mg	1583% 238mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 23μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Blanched Almonds	Recommended Dietary Allowance
Calcium	235% 2350mg	236% 2360mg	1000mg per day for Men 19-50 years
Copper	353% 3.18mg	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	1138% 91mg	410% 32.8mg	8mg per day for Men 19-50 years
Magnesium	195% 820mg	638% 2680mg	420mg per day for Men 19-50 years
Manganese	888% 20.4mg	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	417% 2920mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	106% 3600mg	194% 6590mg	3400mg per day for Men 19-50 years
Selenium	52.7% 29μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	293% 4400mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	180% 20mg	270% 29.7mg	11mg per day for Men 19-50 years
Water	2.3% 84.5g	1.2% 45g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry VS Blanched Almonds per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry 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, Raisin and Spice, dry vs Blanched Almonds:

• 1 kilogram of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry has more Vitamin A, 4.1 times more Vitamin B1, 3 times more Vitamin B3, 2.6 times more Vitamin B5, 9.7 times more Vitamin B6 and 4.3 times more Vitamin B9 than Blanched Almonds.
• While 1 kg of Blanched Almonds contains 59.4 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry and Blanched Almonds provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Blanched Almonds have insufficient amounts of Vitamin A
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry as well as Blanched Almonds have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry vs Blanched Almonds:

• 1 kilogram of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry has 2.8 times more Iron and 23.2 times more Sodium than Blanched Almonds.
• While 1 kg of Blanched Almonds contains 3.2 times more Copper, 3.3 times more Magnesium, 1.6 times more Phosphorus, 1.8 times more Potassium and 1.5 times more Zinc than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry and Blanched Almonds contain similar levels of Calcium, Manganese and Selenium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry has 10.5 times more Omega 3, 4.1 times more Carbohydrate, 7.7 times more Sugars and more Fructose than Blanched Almonds.
• While 1 kg of Blanched Almonds contains 1.6 times more Energy, 13.1 times more Fat, 6.5 times more Saturated Fat, 10.2 times more Omega 6, 1.7 times more Fiber and 2.3 times more Protein than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• 1 kilogram of Blanched Almonds provide inadequate amounts of Omega 3