Comparing Nutrients in 1 pound Cereals ready-to-eat, QUAKER, Christmas Crunch VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, Christmas Crunch	4%	11%	85%
Almonds	14%	72%	14%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, Christmas Crunch	Almonds	Recommended Dietary Allowance
Energy	62% 1801kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	22.6% 22g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	43.7% 14g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	8.8% 0.14g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	19.2% 3.27g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	300% 390g	75% 98g	130g per day for Men 19-50 years
Sugars	277% 201g	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	NA	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	NA	% 0.77g	g per day for Men 19-50 years
Sucrose	NA	% 18g	g per day for Men 19-50 years
Fiber	31% 11.8g	149% 56.7g	38g per day for Men 19-50 years
Protein	36% 20g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, Christmas Crunch	Almonds	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	618% 7.4mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	644% 8.37mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	616% 99mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.6% 1.68mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	760% 9.9mg	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	1743% 6972μg	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	0.5% 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	12.7% 1.9mg	775% 116mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.16% 5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, Christmas Crunch	Almonds	Recommended Dietary Allowance
Calcium	5% 50mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	76% 0.68mg	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	1122% 89.7mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	59.4% 249mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	NA	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	109% 762mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	25% 844mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	53.6% 29.5μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	219% 3284mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	675% 74.2mg	129% 14mg	11mg per day for Men 19-50 years
Water	0.31% 11.3g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cereals ready-to-eat, QUAKER, Christmas Crunch vs Almonds:

• Cereals ready-to-eat, QUAKER, Christmas Crunch have more Vitamin A, 8 times more Vitamin B1, 1.6 times more Vitamin B2, 6 times more Vitamin B3, 15.9 times more Vitamin B6 and 34.9 times more Vitamin B9 than Almonds.
• While Almonds contain 1.3 times more Vitamin B5 and 61 times more Vitamin E than Cereals ready-to-eat, QUAKER, Christmas Crunch.
• Both Cereals ready-to-eat, QUAKER, Christmas Crunch as well as Almonds have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Cereals ready-to-eat, QUAKER, Christmas Crunch vs Almonds:

• Cereals ready-to-eat, QUAKER, Christmas Crunch have 5.3 times more Iron, 1.6 times more Selenium, 724 times more Sodium and 5.2 times more Zinc than Almonds.
• While Almonds contain 24.5 times more Calcium, 6.8 times more Copper, 4.9 times more Magnesium, 2.9 times more Phosphorus and 3.9 times more Potassium than Cereals ready-to-eat, QUAKER, Christmas Crunch.

Comparison of macro-nutrients per 1 pound:

• Cereals ready-to-eat, QUAKER, Christmas Crunch have 10.3 times more Omega 3, 4 times more Carbohydrate and 10.2 times more Sugars than Almonds.
• While Almonds contain 1.5 times more Energy, 10.3 times more Fat, 17.1 times more Omega 6, 4.8 times more Fiber and 4.8 times more Protein than Cereals ready-to-eat, QUAKER, Christmas Crunch.
• Both Cereals ready-to-eat, QUAKER, Christmas Crunch and Almonds have similar amounts of Saturated Fat per 1 lb.
• Both Cereals ready-to-eat, QUAKER, Christmas Crunch as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.