Comparing Nutrients in 1 kilogram Blanched Almonds VS Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	9%	16%	75%

Macro Nutrients

	Blanched Almonds	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Recommended Dietary Allowance
Energy	203% 5900kcal	128% 3710kcal	2900kcal per day for Men 19-50 years
Fat	541% 525g	72% 69.8g	97g per day for Men 19-50 years
Saturated Fat	124% 39.5g	33.4% 10.7g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	285% 4.56g	1.6g per day for Men 19-50 years
Omega 6	727% 124g	164% 28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	557% 724g	130g per day for Men 19-50 years
Sugars	64% 46.3g	426% 309g	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	182% 69g	38g per day for Men 19-50 years
Protein	382% 214g	158% 88.2g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	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	743% 8.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	547% 7.1mg	782% 10mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	748% 120mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.8% 3.14mg	135% 6.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	921% 12mg	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	598% 2390μg	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	8.9% 8mg	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	36.7% 5.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	16.7% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Recommended Dietary Allowance
Calcium	236% 2360mg	297% 2970mg	1000mg per day for Men 19-50 years
Copper	1141% 10.3mg	404% 3.64mg	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	1338% 107mg	8mg per day for Men 19-50 years
Magnesium	638% 2680mg	219% 920mg	420mg per day for Men 19-50 years
Manganese	798% 18.4mg	967% 22.2mg	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	423% 2960mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	110% 3740mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	298% 164μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	344% 5160mg	1500mg per day for Men 19-50 years
Zinc	270% 29.7mg	176% 19.4mg	11mg per day for Men 19-50 years
Water	1.2% 45g	2.26% 83.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry per 1 kg

Compare the macro and micronutrient content in 1 kg of Blanched Almonds versus 1 kg of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, 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, Instant Oatmeal, raisins, dates and walnuts, dry:

• 1 kilogram of Blanched Almonds has 43.2 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry.
• While 1 kg of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry contains 4.7 times more Vitamin B1, 1.4 times more Vitamin B2, 3.4 times more Vitamin B3, 2.1 times more Vitamin B5, 10.4 times more Vitamin B6 and 4.9 times more Vitamin B9 than Blanched Almonds.
• Both Blanched Almonds as well as Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry 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, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry:

• 1 kilogram of Blanched Almonds has 2.8 times more Copper, 2.9 times more Magnesium, 1.6 times more Phosphorus, 1.8 times more Potassium and 1.5 times more Zinc than Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry.
• While 1 kg of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry contains 1.3 times more Calcium, 3.3 times more Iron, 5.1 times more Selenium and 27.2 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry contain similar levels of Manganese per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Blanched Almonds has 1.6 times more Energy, 7.5 times more Fat, 3.7 times more Saturated Fat, 4.4 times more Omega 6, 1.4 times more Fiber and 2.4 times more Protein than Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry.
• While 1 kg of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry contains 114 times more Omega 3, 3.9 times more Carbohydrate and 6.7 times more Sugars than Blanched Almonds.
• 1 kilogram of Blanched Almonds provide inadequate amounts of Omega 3