Comparing Nutrients in 1 kilogram Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	9%	16%	75%
Almonds	14%	72%	14%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Almonds	Recommended Dietary Allowance
Energy	128% 3710kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	72% 69.8g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	33.4% 10.7g	119% 38g	32g per day for Men 19-50 years
Omega 3	285% 4.56g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	164% 28g	725% 123g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	557% 724g	166% 216g	130g per day for Men 19-50 years
Sugars	426% 309g	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	182% 69g	329% 125g	38g per day for Men 19-50 years
Protein	158% 88.2g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	743% 8.9mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	782% 10mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	748% 120mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	135% 6.75mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	921% 12mg	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	598% 2390μg	110% 440μg	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	8.9% 8mg	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	36.7% 5.5mg	1709% 256mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.7% 20μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Almonds	Recommended Dietary Allowance
Calcium	297% 2970mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	404% 3.64mg	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	1338% 107mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	219% 920mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	967% 22.2mg	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	423% 2960mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	110% 3740mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	298% 164μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	344% 5160mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	176% 19.4mg	284% 31mg	11mg per day for Men 19-50 years
Water	2.26% 83.5g	1.2% 44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry vs Almonds:

• Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 4.4 times more Vitamin B1, 3.3 times more Vitamin B3, 1.4 times more Vitamin B5, 8.7 times more Vitamin B6, 5.4 times more Vitamin B9 and more Vitamin K than Almonds.
• While Almonds contain 46.6 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry.
• Both Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry and Almonds have similar amounts of Vitamin B2 per 1 kg.
• Both Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry as well as Almonds have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry vs Almonds:

• Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 2.9 times more Iron, 4 times more Selenium and 516 times more Sodium than Almonds.
• While Almonds contain 2.8 times more Copper, 2.9 times more Magnesium, 1.6 times more Phosphorus, 2 times more Potassium and 1.6 times more Zinc than Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry.
• Both Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry and Almonds have similar amounts of Calcium and Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 152 times more Omega 3, 3.4 times more Carbohydrate and 7.1 times more Sugars than Almonds.
• While Almonds contain 1.6 times more Energy, 7.2 times more Fat, 3.6 times more Saturated Fat, 4.4 times more Omega 6, 1.8 times more Fiber and 2.4 times more Protein than Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry.
• Both Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.