Comparing Nutrients in 1 kilogram Cereals ready-to-eat, QUAKER, CAP VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, CAP	4%	11%	85%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, CAP	Blanched Almonds	Recommended Dietary Allowance
Energy	137% 3980kcal	203% 5900kcal	2900kcal per day for Men 19-50 years
Fat	52.8% 51.2g	541% 525g	97g per day for Men 19-50 years
Saturated Fat	105% 33.5g	124% 39.5g	32g per day for Men 19-50 years
Omega 3	16.3% 0.26g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	42.4% 7.2g	727% 124g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	658% 855g	144% 187g	130g per day for Men 19-50 years
Sugars	611% 443g	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	65.8% 25g	261% 99g	38g per day for Men 19-50 years
Protein	78.4% 44g	382% 214g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, CAP	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	7.78% 70μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1345% 16mg	159% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1402% 18.2mg	547% 7.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1342% 215mg	219% 35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.45mg	62.8% 3.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1645% 21.4mg	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	3888% 15550μg	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	0% 0mg	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	41.3% 6.2mg	1583% 238mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5% 6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, CAP	Blanched Almonds	Recommended Dietary Allowance
Calcium	11% 110mg	236% 2360mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	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	2428% 194mg	410% 32.8mg	8mg per day for Men 19-50 years
Magnesium	131% 550mg	638% 2680mg	420mg per day for Men 19-50 years
Manganese	325% 7.47mg	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	239% 1670mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	54.7% 1860mg	194% 6590mg	3400mg per day for Men 19-50 years
Selenium	118% 65μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	503% 7540mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	1469% 162mg	270% 29.7mg	11mg per day for Men 19-50 years
Water	0.68% 25g	1.2% 45g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cereals ready-to-eat, QUAKER, CAP vs Blanched Almonds:

• Cereals ready-to-eat, QUAKER, CAP have 8.5 times more Vitamin B1, 2.6 times more Vitamin B2, 6.1 times more Vitamin B3, 18.6 times more Vitamin B6 and 31.7 times more Vitamin B9 than Blanched Almonds.
• While Blanched Almonds contain 2.2 times more Vitamin B5 and 38.3 times more Vitamin E than Cereals ready-to-eat, QUAKER, CAP.
• Both Cereals ready-to-eat, QUAKER, CAP as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Cereals ready-to-eat, QUAKER, CAP vs Blanched Almonds:

• Cereals ready-to-eat, QUAKER, CAP have 5.9 times more Iron, 2 times more Selenium, 39.7 times more Sodium and 5.4 times more Zinc than Blanched Almonds.
• While Blanched Almonds contain 21.5 times more Calcium, 9.3 times more Copper, 4.9 times more Magnesium, 2.5 times more Manganese, 2.9 times more Phosphorus and 3.5 times more Potassium than Cereals ready-to-eat, QUAKER, CAP.

Comparison of macro-nutrients per 1 kilogram:

• Cereals ready-to-eat, QUAKER, CAP have 6.5 times more Omega 3, 4.6 times more Carbohydrate and 9.6 times more Sugars than Blanched Almonds.
• While Blanched Almonds contain 1.5 times more Energy, 10.3 times more Fat, 17.1 times more Omega 6, 4 times more Fiber and 4.9 times more Protein than Cereals ready-to-eat, QUAKER, CAP.
• Both Cereals ready-to-eat, QUAKER, CAP and Blanched Almonds have similar amounts of Saturated Fat per 1 kg.
• Both Cereals ready-to-eat, QUAKER, CAP as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.