Comparing Nutrients in 1 pound Cereals, QUAKER, Instant Oatmeal Organic, Regular VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal Organic, Regular	16%	15%	69%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal Organic, Regular	Roasted Almonds	Recommended Dietary Allowance
Energy	57.4% 1665kcal	94% 2712kcal	2900kcal per day for Men 19-50 years
Fat	29.5% 28.6g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	15.7% 5.03g	58% 18.6g	32g per day for Men 19-50 years
Omega 3	NA	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	NA	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	234% 304g	73.3% 95g	130g per day for Men 19-50 years
Sugars	6.26% 4.54g	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	NA	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	NA	% 0.045g	g per day for Men 19-50 years
Sucrose	NA	% 21.5g	g per day for Men 19-50 years
Fiber	117% 44.5g	130% 49.4g	38g per day for Men 19-50 years
Protein	130% 72.6g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal Organic, Regular	Roasted 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	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	418% 5.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.54mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	29% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	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	36.3% 145μg	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% 0mg	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	14.2% 2.13mg	723% 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 Organic, Regular	Roasted Almonds	Recommended Dietary Allowance
Calcium	23.6% 236mg	122% 1216mg	1000mg per day for Men 19-50 years
Copper	NA	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	238% 19mg	211% 17mg	8mg per day for Men 19-50 years
Magnesium	160% 671mg	301% 1266mg	420mg per day for Men 19-50 years
Manganese	NA	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	307% 2150mg	305% 2136mg	700mg per day for Men 19-50 years
Potassium	46.7% 1588mg	95% 3234mg	3400mg per day for Men 19-50 years
Selenium	NA	16.5% 9.07μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	127% 14mg	136% 15mg	11mg per day for Men 19-50 years
Water	1.08% 40g	0.3% 11g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cereals, QUAKER, Instant Oatmeal Organic, Regular vs Roasted Almonds:

• Cereals, QUAKER, Instant Oatmeal Organic, Regular have 9.5 times more Vitamin B1 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 8.6 times more Vitamin B2, 4.7 times more Vitamin B3, 1.7 times more Vitamin B9 and 50.9 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal Organic, Regular.
• Both Cereals, QUAKER, Instant Oatmeal Organic, Regular and Dry Roasted Almonds have similar amounts of Vitamin B6 per 1 lb.
• Both Cereals, QUAKER, Instant Oatmeal Organic, Regular as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin C in 1 lb.

Comparing minerals per 1 pound for Cereals, QUAKER, Instant Oatmeal Organic, Regular vs Roasted Almonds:

• Dry Roasted Almonds contain 5.2 times more Calcium, 1.9 times more Magnesium and 2 times more Potassium than Cereals, QUAKER, Instant Oatmeal Organic, Regular.
• Both Cereals, QUAKER, Instant Oatmeal Organic, Regular and Dry Roasted Almonds have similar amounts of Iron, Phosphorus and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cereals, QUAKER, Instant Oatmeal Organic, Regular have 3.2 times more Carbohydrate than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.6 times more Energy, 8.3 times more Fat, 3.7 times more Saturated Fat, 4.9 times more Sugars and 1.3 times more Protein than Cereals, QUAKER, Instant Oatmeal Organic, Regular.
• Both Cereals, QUAKER, Instant Oatmeal Organic, Regular and Dry Roasted Almonds have similar amounts of Fiber per 1 lb.
• Both Cereals, QUAKER, Instant Oatmeal Organic, Regular as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.