Comparing Nutrients in 1 pound Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar	11%	13%	76%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	56% 1624kcal	95% 2753kcal	2900kcal per day for Men 19-50 years
Fat	26.4% 25.6g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	14.5% 4.65g	59.6% 19g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	361% 61.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	252% 327g	61.7% 80g	130g per day for Men 19-50 years
Sugars	111% 80.6g	28.5% 20.6g	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	NA	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	NA	% 0.18g	g per day for Men 19-50 years
Sucrose	NA	% 20g	g per day for Men 19-50 years
Fiber	116% 44g	125% 47.6g	38g per day for Men 19-50 years
Protein	83.3% 46.7g	172% 96g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	403% 4.83mg	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	421% 5.47mg	273% 3.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	402% 64.4mg	104% 16.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	495% 6.44mg	41% 0.54mg	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	322% 1288μg	30.6% 122μg	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	6.55% 5.9mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	15% 2.22mg	785% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	161% 1610mg	132% 1320mg	1000mg per day for Men 19-50 years
Copper	NA	481% 4.33mg	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	724% 58mg	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	112% 472mg	296% 1243mg	420mg per day for Men 19-50 years
Manganese	NA	485% 11mg	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	231% 1619mg	302% 2114mg	700mg per day for Men 19-50 years
Potassium	52% 1764mg	93% 3171mg	3400mg per day for Men 19-50 years
Selenium	NA	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	162% 2427mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	99% 11mg	127% 14mg	11mg per day for Men 19-50 years
Water	0.97% 36g	0.34% 12.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar VS Oil Roasted Almonds per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar versus 1 lb of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar vs Oil Roasted Almonds:

• 1 pound of Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar has 11.6 times more Vitamin B1, 1.5 times more Vitamin B2, 3.9 times more Vitamin B3, 12 times more Vitamin B6 and 10.5 times more Vitamin B9 than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 53 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar.
• Both Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin C in one pound.

Comparing minerals per 1 pound for Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar vs Oil Roasted Almonds:

• 1 pound of Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar has 1.2 times more Calcium, 3.5 times more Iron and 535 times more Sodium than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 2.6 times more Magnesium, 1.3 times more Phosphorus, 1.8 times more Potassium and 1.3 times more Zinc than Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar has 4.1 times more Carbohydrate and 3.9 times more Sugars than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 1.7 times more Energy, 9.8 times more Fat, 4.1 times more Saturated Fat and 2.1 times more Protein than Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar.
• Both Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar and Oil Roasted Almonds offer comparable quantities of Fiber per one pound.