Comparing Nutrients in 1 kilogram Oil Roasted Almonds VS Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar	10%	17%	73%

Macro Nutrients

	Oil Roasted Almonds	Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar	Recommended Dietary Allowance
Energy	209% 6070kcal	130% 3760kcal	2900kcal per day for Men 19-50 years
Fat	569% 552g	77% 74.6g	97g per day for Men 19-50 years
Saturated Fat	132% 42g	65.3% 21g	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	795% 135g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	136% 177g	551% 716g	130g per day for Men 19-50 years
Sugars	62.8% 45.5g	244% 177g	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 43.8g	NA	g per day for Men 19-50 years
Fiber	276% 105g	218% 83g	38g per day for Men 19-50 years
Protein	379% 212g	181% 102g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar	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	1206% 14.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	601% 7.8mg	475% 6.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	229% 36.7mg	568% 91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.18mg	754% 9.8mg	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	425% 1700μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	12.5% 0.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.1% 1mg	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	42.7% 6.4mg	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

	Oil Roasted Almonds	Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar	Recommended Dietary Allowance
Calcium	291% 2910mg	246% 2460mg	1000mg per day for Men 19-50 years
Copper	1061% 9.55mg	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	460% 36.8mg	1516% 121mg	8mg per day for Men 19-50 years
Magnesium	652% 2740mg	245% 1030mg	420mg per day for Men 19-50 years
Manganese	1070% 24.6mg	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	666% 4660mg	513% 3590mg	700mg per day for Men 19-50 years
Potassium	206% 6990mg	100% 3390mg	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	373% 5590mg	1500mg per day for Men 19-50 years
Zinc	279% 30.7mg	209% 23mg	11mg per day for Men 19-50 years
Water	0.76% 28g	2% 74g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar per 1 kg

Compare the macro and micronutrient content in 1 kg of Oil Roasted Almonds versus 1 kg of Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar 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, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar:

• 1 kilogram of Oil Roasted Almonds has 1.3 times more Vitamin B2 and 40.6 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar.
• While 1 kg of Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar contains 15.7 times more Vitamin B1, 2.5 times more Vitamin B3, 8.3 times more Vitamin B6 and 6.3 times more Vitamin B9 than Oil Roasted Almonds.
• Both Oil Roasted Almonds as well as Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar have insufficient amounts of Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Oil Roasted Almonds vs Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar:

• 1 kilogram of Oil Roasted Almonds has 2.7 times more Magnesium, 1.3 times more Phosphorus, 2.1 times more Potassium and 1.3 times more Zinc than Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar.
• While 1 kg of Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar contains 3.3 times more Iron and 559 times more Sodium than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar contain similar levels of Calcium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Almonds has 1.6 times more Energy, 7.4 times more Fat, 2 times more Saturated Fat, 1.3 times more Fiber and 2.1 times more Protein than Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar.
• While 1 kg of Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar contains 4 times more Carbohydrate and 3.9 times more Sugars than Oil Roasted Almonds.