Comparing Nutrients in 1 kilogram Blanched Almonds VS Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	6%	9%	85%

Macro Nutrients

	Blanched Almonds	Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	Recommended Dietary Allowance
Energy	203% 5900kcal	114% 3310kcal	2900kcal per day for Men 19-50 years
Fat	541% 525g	42% 40.6g	97g per day for Men 19-50 years
Saturated Fat	124% 39.5g	63.4% 20.3g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	727% 124g	70.3% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	644% 837g	130g per day for Men 19-50 years
Sugars	64% 46.3g	285% 207g	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	403% 153g	38g per day for Men 19-50 years
Protein	382% 214g	114% 63.7g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.9% 80μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	159% 1.9mg	422% 5.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	547% 7.1mg	1331% 17.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	1274% 204mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.8% 3.14mg	53.2% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	1568% 20.4mg	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	3885% 15540μg	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	44.7% 6.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	Recommended Dietary Allowance
Calcium	236% 2360mg	71% 710mg	1000mg per day for Men 19-50 years
Copper	1141% 10.3mg	130% 1.17mg	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	3873% 310mg	8mg per day for Men 19-50 years
Magnesium	638% 2680mg	145% 610mg	420mg per day for Men 19-50 years
Manganese	798% 18.4mg	156% 3.6mg	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	266% 1860mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	70.3% 2390mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	202% 111μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	506% 7590mg	1500mg per day for Men 19-50 years
Zinc	270% 29.7mg	1391% 153mg	11mg per day for Men 19-50 years
Water	1.2% 45g	0.68% 25g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN per 1 kg

Compare the macro and micronutrient content in 1 kg of Blanched Almonds versus 1 kg of Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Blanched Almonds vs Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN:

• 1 kilogram of Blanched Almonds has 35.4 times more Vitamin E than Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN.
• While 1 kg of Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN contains 2.6 times more Vitamin B1, 2.4 times more Vitamin B2, 5.8 times more Vitamin B3, 17.7 times more Vitamin B6 and 31.7 times more Vitamin B9 than Blanched Almonds.
• Both Blanched Almonds and Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN provide similar amounts of Vitamin B5 per one kilogram.
• Both Blanched Almonds as well as Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN 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 ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN:

• 1 kilogram of Blanched Almonds has 3.3 times more Calcium, 8.8 times more Copper, 4.4 times more Magnesium, 5.1 times more Manganese, 2.6 times more Phosphorus and 2.8 times more Potassium than Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN.
• While 1 kg of Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN contains 9.4 times more Iron, 3.5 times more Selenium, 39.9 times more Sodium and 5.2 times more Zinc than Blanched Almonds.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Blanched Almonds has 1.8 times more Energy, 12.9 times more Fat, 1.9 times more Saturated Fat, 10.3 times more Omega 6 and 3.4 times more Protein than Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN.
• While 1 kg of Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN contains 8.8 times more Omega 3, 4.5 times more Carbohydrate, 4.5 times more Sugars and 1.5 times more Fiber than Blanched Almonds.
• 1 kilogram of Blanched Almonds provide inadequate amounts of Omega 3