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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, Christmas Crunch	4%	11%	85%
Almonds	14%	72%	14%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, Christmas Crunch	Almonds	Recommended Dietary Allowance
Energy	137% 3970kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	49.8% 48.3g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	96% 31g	119% 38g	32g per day for Men 19-50 years
Omega 3	19.4% 0.31g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	42.4% 7.2g	725% 123g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	661% 859g	166% 216g	130g per day for Men 19-50 years
Sugars	611% 443g	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	68.4% 26g	329% 125g	38g per day for Men 19-50 years
Protein	79.3% 44.4g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, Christmas Crunch	Almonds	Recommended Dietary Allowance
Vitamin A	30% 270μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1363% 16.4mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1420% 18.5mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1359% 217mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	74% 3.7mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1676% 21.8mg	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	3843% 15370μg	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	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	28% 4.2mg	1709% 256mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.17% 11μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, Christmas Crunch	Almonds	Recommended Dietary Allowance
Calcium	11% 110mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	168% 1.5mg	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	2473% 198mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	131% 550mg	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	240% 1680mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	54.7% 1860mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	118% 65μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	483% 7240mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	1487% 164mg	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, Christmas Crunch vs Almonds:

• Cereals ready-to-eat, QUAKER, Christmas Crunch have more Vitamin A, 8 times more Vitamin B1, 1.6 times more Vitamin B2, 6 times more Vitamin B3, 15.9 times more Vitamin B6 and 34.9 times more Vitamin B9 than Almonds.
• While Almonds contain 1.3 times more Vitamin B5 and 61 times more Vitamin E than Cereals ready-to-eat, QUAKER, Christmas Crunch.
• Both Cereals ready-to-eat, QUAKER, Christmas Crunch as well as Almonds have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 1 kg.

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

• Cereals ready-to-eat, QUAKER, Christmas Crunch have 5.3 times more Iron, 1.6 times more Selenium, 724 times more Sodium and 5.2 times more Zinc than Almonds.
• While Almonds contain 24.5 times more Calcium, 6.8 times more Copper, 4.9 times more Magnesium, 2.9 times more Phosphorus and 3.9 times more Potassium than Cereals ready-to-eat, QUAKER, Christmas Crunch.

Comparison of macro-nutrients per 1 kilogram:

• Cereals ready-to-eat, QUAKER, Christmas Crunch have 10.3 times more Omega 3, 4 times more Carbohydrate and 10.2 times more Sugars than Almonds.
• While Almonds contain 1.5 times more Energy, 10.3 times more Fat, 17.1 times more Omega 6, 4.8 times more Fiber and 4.8 times more Protein than Cereals ready-to-eat, QUAKER, Christmas Crunch.
• Both Cereals ready-to-eat, QUAKER, Christmas Crunch and Almonds have similar amounts of Saturated Fat per 1 kg.
• Both Cereals ready-to-eat, QUAKER, Christmas Crunch as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.