Comparing Nutrients in 1 kilogram Oil Roasted Almonds VS Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	8%	6%	86%

Macro Nutrients

	Oil Roasted Almonds	Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	Recommended Dietary Allowance
Energy	209% 6070kcal	25.5% 740kcal	2900kcal per day for Men 19-50 years
Fat	569% 552g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	132% 42g	2.38% 0.76g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	795% 135g	11.2% 1.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	136% 177g	123% 160g	130g per day for Men 19-50 years
Sugars	62.8% 45.5g	1.38% 1g	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	% 0.4g	% 0g	g per day for Men 19-50 years
Sucrose	% 43.8g	% 1g	g per day for Men 19-50 years
Fiber	276% 105g	29% 11g	38g per day for Men 19-50 years
Protein	379% 212g	28.2% 16g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.7% 0.92mg	119% 1.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	601% 7.8mg	104% 1.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	229% 36.7mg	105% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.18mg	21.5% 0.28mg	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	67.5% 270μg	67.5% 270μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1731% 260mg	0.67% 0.1mg	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

	Oil Roasted Almonds	Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	Recommended Dietary Allowance
Calcium	291% 2910mg	64% 640mg	1000mg per day for Men 19-50 years
Copper	1061% 9.55mg	0% 0mg	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	460% 36.8mg	839% 67mg	8mg per day for Men 19-50 years
Magnesium	652% 2740mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	1070% 24.6mg	21.3% 0.49mg	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	666% 4660mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	206% 6990mg	7.94% 270mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	151% 2270mg	1500mg per day for Men 19-50 years
Zinc	279% 30.7mg	8.2% 0.9mg	11mg per day for Men 19-50 years
Water	0.76% 28g	22% 812g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Oil Roasted Almonds versus 1 kg of Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oil Roasted Almonds vs Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt:

• 1 kilogram of Oil Roasted Almonds has 5.8 times more Vitamin B2, 2.2 times more Vitamin B3, 4.4 times more Vitamin B5, 4.2 times more Vitamin B6 and 2597 times more Vitamin E than Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt.
• While 1 kg of Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt contains 1.6 times more Vitamin B1 than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt have insufficient amounts of Vitamin B5 and Vitamin E
• Both Oil Roasted Almonds as well as Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt have insufficient amounts of Vitamin C and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Oil Roasted Almonds vs Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt:

• 1 kilogram of Oil Roasted Almonds has 4.5 times more Calcium, more Copper, 45.7 times more Magnesium, 50.2 times more Manganese, 33.3 times more Phosphorus, 25.9 times more Potassium and 34.1 times more Zinc than Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt.
• While 1 kg of Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt contains 1.8 times more Iron, 227 times more Sodium and 29 times more Water than Oil Roasted Almonds.
• 1 kilogram of Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt lack sufficient amounts of Copper, Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Almonds has 8.2 times more Energy, 112.6 times more Fat, 55.4 times more Saturated Fat, 70.8 times more Omega 6, 45.5 times more Sugars, 9.5 times more Fiber and 13.4 times more Protein than Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt.
• Both Oil Roasted Almonds and Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt provide inadequate amounts of Omega 6
• Both Oil Roasted Almonds as well as Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt provide inadequate amounts of Omega 3 in one kilogram.