Comparing Nutrients in 1 pound Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	11%	12%	77%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Roasted Almonds	Recommended Dietary Allowance
Energy	57.7% 1674kcal	94% 2712kcal	2900kcal per day for Men 19-50 years
Fat	24% 23g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	11.5% 3.67g	58% 18.6g	32g per day for Men 19-50 years
Omega 3	17.6% 0.28g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	45.4% 7.72g	345% 58.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	260% 338g	73.3% 95g	130g per day for Men 19-50 years
Sugars	132% 96g	30.4% 22g	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	1.25% 0.91g	0.063% 0.045g	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	% 1.13g	% 0.045g	g per day for Men 19-50 years
Sucrose	% 93g	% 21.5g	g per day for Men 19-50 years
Fiber	98% 37g	130% 49.4g	38g per day for Men 19-50 years
Protein	84% 47g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	222% 1996μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	271% 3.25mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	284% 3.7mg	418% 5.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	261% 41.7mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85.3% 4.26mg	29% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	301% 3.9mg	47.5% 0.62mg	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	217% 866μg	62.4% 249μg	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	0.5% 0.45mg	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% 2.27mg	723% 108mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Roasted Almonds	Recommended Dietary Allowance
Calcium	104% 1039mg	122% 1216mg	1000mg per day for Men 19-50 years
Copper	174% 1.56mg	554% 5mg	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	471% 37.7mg	211% 17mg	8mg per day for Men 19-50 years
Magnesium	107% 449mg	301% 1266mg	420mg per day for Men 19-50 years
Manganese	550% 12.7mg	440% 10mg	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	229% 1601mg	305% 2136mg	700mg per day for Men 19-50 years
Potassium	40.4% 1374mg	95% 3234mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	16.5% 9.07μg	55μg per day for Men 19-50 years
Sodium	126% 1887mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	136% 15mg	11mg per day for Men 19-50 years
Water	0.9% 33.4g	0.3% 11g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry vs Roasted Almonds:

• Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have more Vitamin A, 9.3 times more Vitamin B1, 2.5 times more Vitamin B3, 2.9 times more Vitamin B5, 6.3 times more Vitamin B6, 3.5 times more Vitamin B9 and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.5 times more Vitamin B2 and 47.8 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry vs Roasted Almonds:

• Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have 2.2 times more Iron, 1.3 times more Manganese, 1.5 times more Selenium and 138.7 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 3.2 times more Copper, 2.8 times more Magnesium, 1.3 times more Phosphorus, 2.4 times more Potassium and 1.3 times more Zinc than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry and Dry Roasted Almonds have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have 6.2 times more Omega 3, 3.5 times more Carbohydrate and 4.3 times more Sugars than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.6 times more Energy, 10.3 times more Fat, 5.1 times more Saturated Fat, 7.6 times more Omega 6, 1.3 times more Fiber and 2 times more Protein than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.