Comparing Nutrients in 1 kilogram Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry	8%	23%	69%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry	Roasted Almonds	Recommended Dietary Allowance
Energy	134% 3900kcal	206% 5980kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	542% 525g	97g per day for Men 19-50 years
Saturated Fat	40.7% 13g	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	543% 705g	162% 210g	130g per day for Men 19-50 years
Sugars	405% 294g	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	184% 70g	287% 109g	38g per day for Men 19-50 years
Protein	146% 81.8g	374% 210g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	224% 2.7mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.2% 0.9mg	921% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	68% 11mg	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	114% 1.48mg	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	50% 200μg	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	10% 9mg	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	24% 3.6mg	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, oatmeal, REAL MEDLEYS, apple walnut, dry	Roasted Almonds	Recommended Dietary Allowance
Calcium	57% 570mg	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	346% 27.7mg	466% 37.3mg	8mg per day for Men 19-50 years
Magnesium	205% 860mg	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	341% 2390mg	673% 4710mg	700mg per day for Men 19-50 years
Potassium	101% 3440mg	210% 7130mg	3400mg per day for Men 19-50 years
Selenium	NA	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	237% 3560mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	166% 18.3mg	301% 33mg	11mg per day for Men 19-50 years
Water	2.1% 78g	0.65% 24g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry VS Roasted Almonds per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry 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, oatmeal, REAL MEDLEYS, apple walnut, dry vs Roasted Almonds:

• 1 kilogram of Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry has 3.5 times more Vitamin B1 than Roasted Almonds.
• While 1 kg of Dry Roasted Almonds contains 13.3 times more Vitamin B2, 3.3 times more Vitamin B3, 2.8 times more Vitamin B9 and 66.4 times more Vitamin E than Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry.
• Both Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry and Roasted Almonds provide similar amounts of Vitamin B6 per one kilogram.
• Both Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry 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, oatmeal, REAL MEDLEYS, apple walnut, dry vs Roasted Almonds:

• 1 kilogram of Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry has 118.7 times more Sodium than Roasted Almonds.
• While 1 kg of Dry Roasted Almonds contains 4.7 times more Calcium, 1.3 times more Iron, 3.2 times more Magnesium, 2 times more Phosphorus, 2.1 times more Potassium and 1.8 times more Zinc than Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry has 3.4 times more Carbohydrate and 6 times more Sugars than Roasted Almonds.
• While 1 kg of Dry Roasted Almonds contains 1.5 times more Energy, 5.1 times more Fat, 3.1 times more Saturated Fat, 1.6 times more Fiber and 2.6 times more Protein than Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry.