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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, CAP	4%	11%	85%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, CAP	Roasted Almonds	Recommended Dietary Allowance
Energy	137% 3970kcal	206% 5980kcal	2900kcal per day for Men 19-50 years
Fat	49.8% 48.3g	542% 525g	97g per day for Men 19-50 years
Saturated Fat	96% 31g	128% 41g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	42.5% 7.23g	761% 129g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	661% 859g	162% 210g	130g per day for Men 19-50 years
Sugars	610% 442g	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	68.4% 26g	287% 109g	38g per day for Men 19-50 years
Protein	79.5% 44.5g	374% 210g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, CAP	Roasted 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	1333% 16mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1385% 18mg	921% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1297% 208mg	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	1646% 21.4mg	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	4075% 16300μg	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	1.1% 1mg	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	42% 6.3mg	1593% 239mg	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	Roasted Almonds	Recommended Dietary Allowance
Calcium	11% 110mg	268% 2680mg	1000mg per day for Men 19-50 years
Copper	132% 1.2mg	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	2475% 198mg	466% 37.3mg	8mg per day for Men 19-50 years
Magnesium	131% 550mg	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	240% 1680mg	673% 4710mg	700mg per day for Men 19-50 years
Potassium	55% 1870mg	210% 7130mg	3400mg per day for Men 19-50 years
Selenium	189% 104μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	483% 7250mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	1415% 156mg	301% 33mg	11mg per day for Men 19-50 years
Water	0.68% 25g	0.65% 24g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, QUAKER, CAP VS Roasted Almonds per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals ready-to-eat, QUAKER, CAP 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 ready-to-eat, QUAKER, CAP vs Roasted Almonds:

• 1 kilogram of Cereals ready-to-eat, QUAKER, CAP has 20.8 times more Vitamin B1, 1.5 times more Vitamin B2, 5.7 times more Vitamin B3, 15.7 times more Vitamin B6 and 29.6 times more Vitamin B9 than Roasted Almonds.
• While 1 kg of Dry Roasted Almonds contains 37.9 times more Vitamin E than Cereals ready-to-eat, QUAKER, CAP.
• Both Cereals ready-to-eat, QUAKER, CAP as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one kilogram.

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

• 1 kilogram of Cereals ready-to-eat, QUAKER, CAP has 5.3 times more Iron, 5.2 times more Selenium, 241.7 times more Sodium and 4.7 times more Zinc than Roasted Almonds.
• While 1 kg of Dry Roasted Almonds contains 24.4 times more Calcium, 9.2 times more Copper, 5.1 times more Magnesium, 2.8 times more Phosphorus and 3.8 times more Potassium than Cereals ready-to-eat, QUAKER, CAP.
• 1 kilogram of Cereals ready-to-eat, QUAKER, CAP lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals ready-to-eat, QUAKER, CAP has 4.1 times more Carbohydrate and 9.1 times more Sugars than Roasted Almonds.
• While 1 kg of Dry Roasted Almonds contains 1.5 times more Energy, 10.9 times more Fat, 1.3 times more Saturated Fat, 17.9 times more Omega 6, 4.2 times more Fiber and 4.7 times more Protein than Cereals ready-to-eat, QUAKER, CAP.
• Both Cereals ready-to-eat, QUAKER, CAP as well as Dry Roasted Almonds provide inadequate amounts of Omega 3 in one kilogram.