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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, CAP	7%	19%	74%
Almonds	14%	72%	14%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, CAP	Almonds	Recommended Dietary Allowance
Energy	144% 4170kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	95% 92g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	123% 39.2g	119% 38g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	125% 21.3g	725% 123g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	605% 787g	166% 216g	130g per day for Men 19-50 years
Sugars	460% 334g	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	71% 27g	329% 125g	38g per day for Men 19-50 years
Protein	127% 71g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, CAP	Almonds	Recommended Dietary Allowance
Vitamin A	8.9% 80μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1275% 15.3mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1332% 17.3mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1273% 204mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1568% 20.4mg	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	3885% 15540μg	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	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	40.7% 6.1mg	1709% 256mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.67% 2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, CAP	Almonds	Recommended Dietary Allowance
Calcium	9% 90mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	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	2295% 184mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	164% 690mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	NA	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	277% 1940mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	69.4% 2360mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	136% 75μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	495% 7420mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	1390% 153mg	284% 31mg	11mg per day for Men 19-50 years
Water	0.68% 25g	1.2% 44g	3700g per day for Men 19-50 years

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

• Cereals ready-to-eat, QUAKER, CAP have 7.5 times more Vitamin B1, 1.5 times more Vitamin B2, 5.6 times more Vitamin B3, 14.9 times more Vitamin B6 and 35.3 times more Vitamin B9 than Almonds.
• While Almonds contain 42 times more Vitamin E than Cereals ready-to-eat, QUAKER, CAP.
• Both Cereals ready-to-eat, QUAKER, CAP as well as 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 Almonds:

• Cereals ready-to-eat, QUAKER, CAP have 4.9 times more Iron, 1.8 times more Selenium, 742 times more Sodium and 4.9 times more Zinc than Almonds.
• While Almonds contain 29.9 times more Calcium, 9.3 times more Copper, 3.9 times more Magnesium, 2.5 times more Phosphorus and 3.1 times more Potassium than Cereals ready-to-eat, QUAKER, CAP.

Comparison of macro-nutrients per 1 kilogram:

• Cereals ready-to-eat, QUAKER, CAP have 7.3 times more Omega 3, 3.6 times more Carbohydrate and 7.7 times more Sugars than Almonds.
• While Almonds contain 1.4 times more Energy, 5.4 times more Fat, 5.8 times more Omega 6, 4.6 times more Fiber and 3 times more Protein than Cereals ready-to-eat, QUAKER, CAP.
• Both Cereals ready-to-eat, QUAKER, CAP and Almonds have similar amounts of Saturated Fat per 1 kg.
• Both Cereals ready-to-eat, QUAKER, CAP as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.