Comparing Nutrients in 1 kilogram Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS	5%	3%	92%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS	Blanched Almonds	Recommended Dietary Allowance
Energy	131% 3790kcal	203% 5900kcal	2900kcal per day for Men 19-50 years
Fat	15% 14.5g	541% 525g	97g per day for Men 19-50 years
Saturated Fat	8.75% 2.8g	124% 39.5g	32g per day for Men 19-50 years
Omega 3	NA	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	NA	727% 124g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	684% 889g	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	68.4% 26g	261% 99g	38g per day for Men 19-50 years
Protein	81.3% 45.5g	382% 214g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS	Blanched 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	133% 1.6mg	159% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	547% 7.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70% 11mg	219% 35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	62.8% 3.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	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	37.5% 150μg	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	3.33% 3mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	167% 25mg	1583% 238mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS	Blanched Almonds	Recommended Dietary Allowance
Calcium	18% 180mg	236% 2360mg	1000mg per day for Men 19-50 years
Copper	NA	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	234% 18.7mg	410% 32.8mg	8mg per day for Men 19-50 years
Magnesium	136% 570mg	638% 2680mg	420mg per day for Men 19-50 years
Manganese	NA	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	223% 1560mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	58.5% 1990mg	194% 6590mg	3400mg per day for Men 19-50 years
Selenium	NA	58% 32μg	55μg per day for Men 19-50 years
Sodium	505% 7580mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	95% 10.4mg	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, MOTHER'S GRAHAM BUMPERS vs Blanched Almonds:

• Blanched Almonds contain 14.2 times more Vitamin B2, 3.1 times more Vitamin B3, 1.9 times more Vitamin B6, 3.3 times more Vitamin B9 and 9.5 times more Vitamin E than Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS.
• Both Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS and Blanched Almonds have similar amounts of Vitamin B1 per 1 kg.
• Both Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 1 kg.

Comparing minerals per 1 kilogram for Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS vs Blanched Almonds:

• Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS have 39.9 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 13.1 times more Calcium, 1.8 times more Iron, 4.7 times more Magnesium, 3.1 times more Phosphorus, 3.3 times more Potassium and 2.9 times more Zinc than Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS.

Comparison of macro-nutrients per 1 kilogram:

• Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS have 4.8 times more Carbohydrate and 9.6 times more Sugars than Blanched Almonds.
• While Blanched Almonds contain 1.6 times more Energy, 36.2 times more Fat, 14.1 times more Saturated Fat, 3.8 times more Fiber and 4.7 times more Protein than Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS.
• Both Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.