Comparing Nutrients in 1 kilogram Oil Roasted Almonds VS Cereals ready-to-eat, QUAKER, CAP

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Cereals ready-to-eat, QUAKER, CAP	4%	11%	85%

Macro Nutrients

	Oil Roasted Almonds	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Energy	209% 6070kcal	137% 3980kcal	2900kcal per day for Men 19-50 years
Fat	569% 552g	52.8% 51.2g	97g per day for Men 19-50 years
Saturated Fat	132% 42g	105% 33.5g	32g per day for Men 19-50 years
Omega 3	0% 0g	16.3% 0.26g	1.6g per day for Men 19-50 years
Omega 6	795% 135g	42.4% 7.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	136% 177g	658% 855g	130g per day for Men 19-50 years
Sugars	62.8% 45.5g	611% 443g	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	65.8% 25g	38g per day for Men 19-50 years
Protein	379% 212g	78.4% 44g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.78% 70μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.7% 0.92mg	1345% 16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	601% 7.8mg	1402% 18.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	229% 36.7mg	1342% 215mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	29% 1.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.18mg	1645% 21.4mg	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	67.5% 270μg	3888% 15550μg	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	1731% 260mg	41.3% 6.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5% 6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Calcium	291% 2910mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	1061% 9.55mg	123% 1.1mg	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	2428% 194mg	8mg per day for Men 19-50 years
Magnesium	652% 2740mg	131% 550mg	420mg per day for Men 19-50 years
Manganese	1070% 24.6mg	325% 7.47mg	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	239% 1670mg	700mg per day for Men 19-50 years
Potassium	206% 6990mg	54.7% 1860mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	118% 65μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	503% 7540mg	1500mg per day for Men 19-50 years
Zinc	279% 30.7mg	1469% 162mg	11mg per day for Men 19-50 years
Water	0.76% 28g	0.68% 25g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Cereals ready-to-eat, QUAKER, CAP per 1 kg

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

Lets compare vitamin content per 1 kilogram of Oil Roasted Almonds vs Cereals ready-to-eat, QUAKER, CAP:

• 1 kilogram of Oil Roasted Almonds has 1.6 times more Vitamin B5 and 41.9 times more Vitamin E than Cereals ready-to-eat, QUAKER, CAP.
• While 1 kg of Cereals ready-to-eat, QUAKER, CAP contains 17.5 times more Vitamin B1, 2.3 times more Vitamin B2, 5.9 times more Vitamin B3, 18.1 times more Vitamin B6 and 57.6 times more Vitamin B9 than Oil Roasted Almonds.
• Both Oil Roasted Almonds as well as Cereals ready-to-eat, QUAKER, CAP have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Oil Roasted Almonds vs Cereals ready-to-eat, QUAKER, CAP:

• 1 kilogram of Oil Roasted Almonds has 26.5 times more Calcium, 8.6 times more Copper, 5 times more Magnesium, 3.3 times more Manganese, 2.8 times more Phosphorus and 3.8 times more Potassium than Cereals ready-to-eat, QUAKER, CAP.
• While 1 kg of Cereals ready-to-eat, QUAKER, CAP contains 5.3 times more Iron, 1.6 times more Selenium, 754 times more Sodium and 5.3 times more Zinc than Oil Roasted Almonds.
• 1 kilogram of Cereals ready-to-eat, QUAKER, CAP lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Almonds has 1.5 times more Energy, 10.8 times more Fat, 1.3 times more Saturated Fat, 18.8 times more Omega 6, 4.2 times more Fiber and 4.8 times more Protein than Cereals ready-to-eat, QUAKER, CAP.
• While 1 kg of Cereals ready-to-eat, QUAKER, CAP contains 4.8 times more Carbohydrate and 9.7 times more Sugars than Oil Roasted Almonds.
• Both Oil Roasted Almonds as well as Cereals ready-to-eat, QUAKER, CAP provide inadequate amounts of Omega 3 in one kilogram.