Comparing Nutrients in 1 kilogram Blanched Almonds VS Cereals, QUAKER, corn grits, instant, plain, dry

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cereals, QUAKER, corn grits, instant, plain, dry	8%	5%	87%

Macro Nutrients

	Blanched Almonds	Cereals, QUAKER, corn grits, instant, plain, dry	Recommended Dietary Allowance
Energy	203% 5900kcal	118% 3430kcal	2900kcal per day for Men 19-50 years
Fat	541% 525g	22% 21.4g	97g per day for Men 19-50 years
Saturated Fat	124% 39.5g	11.3% 3.62g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	18.8% 0.3g	1.6g per day for Men 19-50 years
Omega 6	727% 124g	55% 9.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	603% 784g	130g per day for Men 19-50 years
Sugars	64% 46.3g	21% 15g	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	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	% 0.3g	% 0g	g per day for Men 19-50 years
Sucrose	% 44.6g	% 15g	g per day for Men 19-50 years
Fiber	261% 99g	111% 42g	38g per day for Men 19-50 years
Protein	382% 214g	131% 73g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Cereals, QUAKER, corn grits, instant, plain, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	159% 1.9mg	1622% 19.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	547% 7.1mg	536% 6.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	563% 90mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.8% 3.14mg	48.4% 2.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	108% 1.4mg	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	440% 1760μg	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	1583% 238mg	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Cereals, QUAKER, corn grits, instant, plain, dry	Recommended Dietary Allowance
Calcium	236% 2360mg	378% 3780mg	1000mg per day for Men 19-50 years
Copper	1141% 10.3mg	33.3% 0.3mg	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	410% 32.8mg	4844% 388mg	8mg per day for Men 19-50 years
Magnesium	638% 2680mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	798% 18.4mg	89% 2.05mg	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	103% 720mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	39.7% 1350mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	311% 171μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	747% 11210mg	1500mg per day for Men 19-50 years
Zinc	270% 29.7mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	1.2% 45g	1.95% 72g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Cereals, QUAKER, corn grits, instant, plain, dry per 1 kg

Compare the macro and micronutrient content in 1 kg of Blanched Almonds versus 1 kg of Cereals, QUAKER, corn grits, instant, plain, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Blanched Almonds vs Cereals, QUAKER, corn grits, instant, plain, dry:

• 1 kilogram of Blanched Almonds has 1.3 times more Vitamin B5 and 475 times more Vitamin E than Cereals, QUAKER, corn grits, instant, plain, dry.
• While 1 kg of Cereals, QUAKER, corn grits, instant, plain, dry contains 10.2 times more Vitamin B1, 2.6 times more Vitamin B3 and 3.6 times more Vitamin B9 than Blanched Almonds.
• Both Blanched Almonds and Cereals, QUAKER, corn grits, instant, plain, dry provide similar amounts of Vitamin B2 and Vitamin B6 per one kilogram.
• 1 kilogram of Cereals, QUAKER, corn grits, instant, plain, dry have insufficient amounts of Vitamin E
• Both Blanched Almonds as well as Cereals, QUAKER, corn grits, instant, plain, dry have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Blanched Almonds vs Cereals, QUAKER, corn grits, instant, plain, dry:

• 1 kilogram of Blanched Almonds has 34.2 times more Copper, 9.6 times more Magnesium, 9 times more Manganese, 6.7 times more Phosphorus, 4.9 times more Potassium and 7.2 times more Zinc than Cereals, QUAKER, corn grits, instant, plain, dry.
• While 1 kg of Cereals, QUAKER, corn grits, instant, plain, dry contains 1.6 times more Calcium, 11.8 times more Iron, 5.3 times more Selenium and 59 times more Sodium than Blanched Almonds.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Blanched Almonds has 1.7 times more Energy, 24.5 times more Fat, 10.9 times more Saturated Fat, 13.2 times more Omega 6, 3.1 times more Sugars, 2.4 times more Fiber and 2.9 times more Protein than Cereals, QUAKER, corn grits, instant, plain, dry.
• While 1 kg of Cereals, QUAKER, corn grits, instant, plain, dry contains 4.2 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds as well as Cereals, QUAKER, corn grits, instant, plain, dry provide inadequate amounts of Omega 3 in one kilogram.