Comparing Nutrients in 1 kilogram Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	10%	10%	80%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	Blanched Almonds	Recommended Dietary Allowance
Energy	129% 3740kcal	203% 5900kcal	2900kcal per day for Men 19-50 years
Fat	45.7% 44.3g	541% 525g	97g per day for Men 19-50 years
Saturated Fat	26% 8.3g	124% 39.5g	32g per day for Men 19-50 years
Omega 3	38.8% 0.62g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	80% 13.6g	727% 124g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	598% 777g	144% 187g	130g per day for Men 19-50 years
Sugars	268% 194g	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	174% 66g	261% 99g	38g per day for Men 19-50 years
Protein	178% 100g	382% 214g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1067% 13mg	159% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1146% 15mg	547% 7.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1074% 172mg	219% 35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	143% 7.17mg	62.8% 3.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1385% 18mg	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	3263% 13050μg	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	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	1583% 238mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10% 12μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	Blanched Almonds	Recommended Dietary Allowance
Calcium	351% 3510mg	236% 2360mg	1000mg per day for Men 19-50 years
Copper	308% 2.77mg	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	3666% 293mg	410% 32.8mg	8mg per day for Men 19-50 years
Magnesium	233% 980mg	638% 2680mg	420mg per day for Men 19-50 years
Manganese	1014% 23.3mg	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	604% 4230mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	83.2% 2830mg	194% 6590mg	3400mg per day for Men 19-50 years
Selenium	418% 230μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	334% 5010mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	1253% 138mg	270% 29.7mg	11mg per day for Men 19-50 years
Water	1.16% 43g	1.2% 45g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain VS Blanched Almonds per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain versus 1 kg of Blanched 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, QUAKER OAT LIFE, plain vs Blanched Almonds:

• 1 kilogram of Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain has 6.7 times more Vitamin B1, 2.1 times more Vitamin B2, 4.9 times more Vitamin B3, 2.3 times more Vitamin B5, 15.7 times more Vitamin B6 and 26.6 times more Vitamin B9 than Blanched Almonds.
• While 1 kg of Blanched Almonds contains 38.9 times more Vitamin E than Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain.
• Both Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain as well as Blanched 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, QUAKER OAT LIFE, plain vs Blanched Almonds:

• 1 kilogram of Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain has 1.5 times more Calcium, 8.9 times more Iron, 1.3 times more Manganese, 7.2 times more Selenium, 26.4 times more Sodium and 4.6 times more Zinc than Blanched Almonds.
• While 1 kg of Blanched Almonds contains 3.7 times more Copper, 2.7 times more Magnesium and 2.3 times more Potassium than Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain.
• Both Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain and Blanched Almonds contain similar levels of Phosphorus per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain has 15.5 times more Omega 3, 4.2 times more Carbohydrate and 4.2 times more Sugars than Blanched Almonds.
• While 1 kg of Blanched Almonds contains 1.6 times more Energy, 11.9 times more Fat, 4.8 times more Saturated Fat, 9.1 times more Omega 6, 1.5 times more Fiber and 2.1 times more Protein than Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain.
• 1 kilogram of Blanched Almonds provide inadequate amounts of Omega 3