Comparing Nutrients in 1 kilogram Blanched Almonds VS Cereals, oats, instant, fortified, with raisins and spice, prepared with water

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cereals, oats, instant, fortified, with raisins and spice, prepared with water	9%	10%	81%

Macro Nutrients

	Blanched Almonds	Cereals, oats, instant, fortified, with raisins and spice, prepared with water	Recommended Dietary Allowance
Energy	203% 5900kcal	30.3% 880kcal	2900kcal per day for Men 19-50 years
Fat	541% 525g	9.8% 9.5g	97g per day for Men 19-50 years
Saturated Fat	124% 39.5g	4.7% 1.5g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	727% 124g	17% 2.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	138% 179g	130g per day for Men 19-50 years
Sugars	64% 46.3g	120% 87g	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	0% 0g	NA	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	% 0.3g	NA	g per day for Men 19-50 years
Sucrose	% 44.6g	NA	g per day for Men 19-50 years
Fiber	261% 99g	34.2% 13g	38g per day for Men 19-50 years
Protein	382% 214g	35.4% 20g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Cereals, oats, instant, fortified, with raisins and spice, prepared with water	Recommended Dietary Allowance
Vitamin A	0% 0μg	153% 1380μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	159% 1.9mg	149% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	547% 7.1mg	117% 1.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	146% 23.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.8% 3.14mg	37.6% 1.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	195% 2.53mg	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	123% 490μg	125% 500μg	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	1.1% 1mg	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	1583% 238mg	6% 0.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.17% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Cereals, oats, instant, fortified, with raisins and spice, prepared with water	Recommended Dietary Allowance
Calcium	236% 2360mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	1141% 10.3mg	82.2% 0.74mg	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	410% 32.8mg	276% 22mg	8mg per day for Men 19-50 years
Magnesium	638% 2680mg	45.2% 190mg	420mg per day for Men 19-50 years
Manganese	798% 18.4mg	203% 4.66mg	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	687% 4810mg	91% 640mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	25% 850mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	74% 1110mg	1500mg per day for Men 19-50 years
Zinc	270% 29.7mg	38% 4.2mg	11mg per day for Men 19-50 years
Water	1.2% 45g	21% 784g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Cereals, oats, instant, fortified, with raisins and spice, prepared with water per 1 kg

Compare the macro and micronutrient content in 1 kg of Blanched Almonds versus 1 kg of Cereals, oats, instant, fortified, with raisins and spice, prepared with water to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Blanched Almonds vs Cereals, oats, instant, fortified, with raisins and spice, prepared with water:

• 1 kilogram of Blanched Almonds has 4.7 times more Vitamin B2, 1.5 times more Vitamin B3, 1.7 times more Vitamin B5 and 263.9 times more Vitamin E than Cereals, oats, instant, fortified, with raisins and spice, prepared with water.
• While 1 kg of Cereals, oats, instant, fortified, with raisins and spice, prepared with water contains more Vitamin A and 2.2 times more Vitamin B6 than Blanched Almonds.
• Both Blanched Almonds and Cereals, oats, instant, fortified, with raisins and spice, prepared with water provide similar amounts of Vitamin B1 and Vitamin B9 per one kilogram.
• 1 kilogram of Blanched Almonds have insufficient amounts of Vitamin A
• 1 kilogram of Cereals, oats, instant, fortified, with raisins and spice, prepared with water have insufficient amounts of Vitamin E
• Both Blanched Almonds as well as Cereals, oats, instant, fortified, with raisins and spice, prepared with water have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Blanched Almonds vs Cereals, oats, instant, fortified, with raisins and spice, prepared with water:

• 1 kilogram of Blanched Almonds has 4.2 times more Calcium, 13.9 times more Copper, 1.5 times more Iron, 14.1 times more Magnesium, 3.9 times more Manganese, 7.5 times more Phosphorus, 7.8 times more Potassium, 2 times more Selenium and 7.1 times more Zinc than Cereals, oats, instant, fortified, with raisins and spice, prepared with water.
• While 1 kg of Cereals, oats, instant, fortified, with raisins and spice, prepared with water contains 5.8 times more Sodium and 17.4 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Blanched Almonds has 6.7 times more Energy, 55.3 times more Fat, 26.4 times more Saturated Fat, 42.8 times more Omega 6, 7.6 times more Fiber and 10.8 times more Protein than Cereals, oats, instant, fortified, with raisins and spice, prepared with water.
• While 1 kg of Cereals, oats, instant, fortified, with raisins and spice, prepared with water contains 1.9 times more Sugars than Blanched Almonds.
• Both Blanched Almonds and Cereals, oats, instant, fortified, with raisins and spice, prepared with water offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Cereals, oats, instant, fortified, with raisins and spice, prepared with water provide inadequate amounts of Omega 6
• Both Blanched Almonds as well as Cereals, oats, instant, fortified, with raisins and spice, prepared with water provide inadequate amounts of Omega 3 in one kilogram.