Comparing Nutrients in 1 kilogram Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	8%	12%	80%
Almonds	14%	72%	14%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Almonds	Recommended Dietary Allowance
Energy	134% 3880kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	57% 55.2g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	30.3% 9.7g	119% 38g	32g per day for Men 19-50 years
Omega 3	85.6% 1.37g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	76.5% 13g	725% 123g	17g per day for Men 19-50 years
Cholesterol	3.45% 10mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	620% 806g	166% 216g	130g per day for Men 19-50 years
Sugars	354% 257g	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	253% 96g	329% 125g	38g per day for Men 19-50 years
Protein	150% 84.2g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Almonds	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	307% 3.68mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	155% 2mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	148% 23.7mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	136% 6.82mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	191% 2.48mg	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	72.5% 290μg	110% 440μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	25% 0.6μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.44% 4mg	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	71.3% 10.7mg	1709% 256mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25% 30μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Almonds	Recommended Dietary Allowance
Calcium	65% 650mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	294% 2.65mg	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	323% 26mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	238% 1000mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	676% 15.5mg	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	451% 3160mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	127% 4310mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	315% 173μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	156% 2340mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	145% 16mg	284% 31mg	11mg per day for Men 19-50 years
Water	0.92% 34g	1.2% 44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins vs Almonds:

• Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins have 1.8 times more Vitamin B1, 1.4 times more Vitamin B5, 1.8 times more Vitamin B6, more Vitamin B12 and more Vitamin K than Almonds.
• While Almonds contain 5.7 times more Vitamin B2, 1.5 times more Vitamin B3, 1.5 times more Vitamin B9 and 24 times more Vitamin E than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins.
• Both Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins as well as Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins vs Almonds:

• Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins have 4.2 times more Selenium and 234 times more Sodium than Almonds.
• While Almonds contain 4.1 times more Calcium, 3.9 times more Copper, 1.4 times more Iron, 2.7 times more Magnesium, 1.4 times more Manganese, 1.5 times more Phosphorus, 1.7 times more Potassium and 2 times more Zinc than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins.

Comparison of macro-nutrients per 1 kilogram:

• Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins have 45.7 times more Omega 3, 3.7 times more Carbohydrate and 5.9 times more Sugars than Almonds.
• While Almonds contain 1.5 times more Energy, 9 times more Fat, 3.9 times more Saturated Fat, 9.5 times more Omega 6, 1.3 times more Fiber and 2.5 times more Protein than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins.
• Both Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.