Comparing Nutrients in 1 kilogram Blanched Almonds VS Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber	9%	11%	80%

Macro Nutrients

	Blanched Almonds	Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber	Recommended Dietary Allowance
Energy	203% 5900kcal	126% 3660kcal	2900kcal per day for Men 19-50 years
Fat	541% 525g	49.5% 48g	97g per day for Men 19-50 years
Saturated Fat	124% 39.5g	29% 9.26g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	NA	1.6g per day for Men 19-50 years
Omega 6	727% 124g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	582% 757g	130g per day for Men 19-50 years
Sugars	64% 46.3g	203% 147g	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	587% 223g	38g per day for Men 19-50 years
Protein	382% 214g	157% 88g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	159% 1.9mg	635% 7.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	547% 7.1mg	814% 10.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	778% 124mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.8% 3.14mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	955% 12.4mg	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	623% 2490μg	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	2.22% 2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1583% 238mg	28.7% 4.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber	Recommended Dietary Allowance
Calcium	236% 2360mg	278% 2780mg	1000mg per day for Men 19-50 years
Copper	1141% 10.3mg	NA	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	1176% 94mg	8mg per day for Men 19-50 years
Magnesium	638% 2680mg	217% 910mg	420mg per day for Men 19-50 years
Manganese	798% 18.4mg	NA	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	437% 3060mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	NA	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	315% 4730mg	1500mg per day for Men 19-50 years
Zinc	270% 29.7mg	185% 20.4mg	11mg per day for Men 19-50 years
Water	1.2% 45g	2.03% 75.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber per 1 kg

Compare the macro and micronutrient content in 1 kg of Blanched Almonds versus 1 kg of Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Blanched Almonds vs Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber:

• 1 kilogram of Blanched Almonds has 55.2 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber.
• While 1 kg of Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber contains 4 times more Vitamin B1, 1.5 times more Vitamin B2, 3.6 times more Vitamin B3, 10.8 times more Vitamin B6 and 5.1 times more Vitamin B9 than Blanched Almonds.
• Both Blanched Almonds as well as Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber have insufficient amounts of Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Blanched Almonds vs Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber:

• 1 kilogram of Blanched Almonds has 2.9 times more Magnesium, 1.6 times more Phosphorus, 2.6 times more Potassium and 1.5 times more Zinc than Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber.
• While 1 kg of Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber contains 2.9 times more Iron and 24.9 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber contain similar levels of Calcium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Blanched Almonds has 1.6 times more Energy, 10.9 times more Fat, 4.3 times more Saturated Fat and 2.4 times more Protein than Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber.
• While 1 kg of Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber contains 4.1 times more Carbohydrate, 3.2 times more Sugars and 2.3 times more Fiber than Blanched Almonds.