Comparing Nutrients in 1 pound Cereals, oats, instant, fortified, maple and brown sugar, dry VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Cereals, oats, instant, fortified, maple and brown sugar, dry	10%	11%	79%
Almonds	14%	72%	14%

Macro Nutrients

	Cereals, oats, instant, fortified, maple and brown sugar, dry	Almonds	Recommended Dietary Allowance
Energy	60.4% 1751kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.5g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	11% 3.53g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	14.5% 0.23g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	41.3% 7.02g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	268% 348g	75% 98g	130g per day for Men 19-50 years
Sugars	189% 137g	27.2% 19.7g	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	1.13% 0.82g	0.69% 0.5g	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	% 1.77g	% 0.77g	g per day for Men 19-50 years
Sucrose	% 135g	% 18g	g per day for Men 19-50 years
Fiber	86% 32.7g	149% 56.7g	38g per day for Men 19-50 years
Protein	75% 42g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Cereals, oats, instant, fortified, maple and brown sugar, dry	Almonds	Recommended Dietary Allowance
Vitamin A	349% 3139μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	404% 4.85mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	350% 4.54mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	333% 53.2mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	511% 6.64mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	862% 259μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	168% 671μg	50% 200μg	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	15.4% 2.3mg	775% 116mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.35μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, oats, instant, fortified, maple and brown sugar, dry	Almonds	Recommended Dietary Allowance
Calcium	117% 1170mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	121% 1.1mg	520% 4.68mg	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	587% 47mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	97% 408mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	453% 10.4mg	430% 9.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	457% 205μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	198% 1383mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	48% 1637mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	139% 76.2μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	153% 2291mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	71% 7.8mg	129% 14mg	11mg per day for Men 19-50 years
Water	0.78% 29g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cereals, oats, instant, fortified, maple and brown sugar, dry vs Almonds:

• Cereals, oats, instant, fortified, maple and brown sugar, dry have more Vitamin A, 5.2 times more Vitamin B1, 3.2 times more Vitamin B3, 1.3 times more Vitamin B5, 10.7 times more Vitamin B6, 3.4 times more Vitamin B9 and more Vitamin K than Almonds.
• While Almonds contain 50.3 times more Vitamin E than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• Both Cereals, oats, instant, fortified, maple and brown sugar, dry and Almonds have similar amounts of Vitamin B2 per 1 lb.
• Both Cereals, oats, instant, fortified, maple and brown sugar, dry as well as Almonds have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cereals, oats, instant, fortified, maple and brown sugar, dry vs Almonds:

• Cereals, oats, instant, fortified, maple and brown sugar, dry have 2.8 times more Iron, 4.1 times more Selenium and 505 times more Sodium than Almonds.
• While Almonds contain 4.3 times more Copper, 3 times more Magnesium, 1.6 times more Phosphorus, 2 times more Potassium and 1.8 times more Zinc than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• Both Cereals, oats, instant, fortified, maple and brown sugar, dry and Almonds have similar amounts of Calcium and Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cereals, oats, instant, fortified, maple and brown sugar, dry have 17 times more Omega 3, 3.6 times more Carbohydrate and 7 times more Sugars than Almonds.
• While Almonds contain 1.5 times more Energy, 10.6 times more Fat, 4.9 times more Saturated Fat, 8 times more Omega 6, 1.7 times more Fiber and 2.3 times more Protein than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• Both Cereals, oats, instant, fortified, maple and brown sugar, dry as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.