Comparing Nutrients in 1 pound Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	9%	11%	80%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	Blanched Almonds	Recommended Dietary Allowance
Energy	57.2% 1660kcal	92% 2676kcal	2900kcal per day for Men 19-50 years
Fat	21.6% 21g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	12.5% 4g	56% 18g	32g per day for Men 19-50 years
Omega 3	NA	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	NA	330% 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	65% 84.7g	130g per day for Men 19-50 years
Sugars	181% 131g	29% 21g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 20.2g	g per day for Men 19-50 years
Fiber	99% 37.6g	118% 45g	38g per day for Men 19-50 years
Protein	70% 39g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	276% 3.3mg	72% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	363% 4.7mg	248% 3.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	346% 55.4mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	342% 4.45mg	40% 0.52mg	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	232% 930μg	55.6% 222μg	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	6.05% 5.44mg	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	12.7% 1.9mg	718% 108mg	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, apples and cinnamon, dry	Blanched Almonds	Recommended Dietary Allowance
Calcium	110% 1102mg	107% 1070mg	1000mg per day for Men 19-50 years
Copper	NA	518% 4.66mg	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	498% 40mg	186% 15mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	289% 1216mg	420mg per day for Men 19-50 years
Manganese	NA	362% 8.32mg	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	191% 1334mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	43.6% 1483mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	NA	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	137% 2059mg	5.75% 86mg	1500mg per day for Men 19-50 years
Zinc	81.2% 8.94mg	122% 13.5mg	11mg per day for Men 19-50 years
Water	0.81% 30g	0.55% 20.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry vs Blanched Almonds:

• Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry have 3.8 times more Vitamin B1, 1.5 times more Vitamin B2, 3.5 times more Vitamin B3, 8.5 times more Vitamin B6, 4.2 times more Vitamin B9 and more Vitamin C than Blanched Almonds.
• While Blanched Almonds contain 56.5 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry.
• Both Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry as well as Blanched Almonds have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry vs Blanched Almonds:

• Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry have 2.7 times more Iron and 23.9 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 3.1 times more Magnesium, 1.6 times more Phosphorus, 2 times more Potassium and 1.5 times more Zinc than Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry.
• Both Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry and Blanched Almonds have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry have 4.1 times more Carbohydrate and 6.2 times more Sugars than Blanched Almonds.
• While Blanched Almonds contain 1.6 times more Energy, 11.4 times more Fat, 4.5 times more Saturated Fat and 2.5 times more Protein than Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry.
• Both Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry and Blanched Almonds have similar amounts of Fiber per 1 lb.
• Both Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.