Comparing Nutrients in 1 pound Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal	9%	9%	82%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal	Roasted Almonds	Recommended Dietary Allowance
Energy	58.3% 1692kcal	94% 2712kcal	2900kcal per day for Men 19-50 years
Fat	19% 18.4g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	11% 3.47g	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	275% 358g	73.3% 95g	130g per day for Men 19-50 years
Sugars	156% 113g	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	75.2% 28.6g	130% 49.4g	38g per day for Men 19-50 years
Protein	74.3% 41.6g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	509% 6.1mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	532% 6.92mg	418% 5.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	507% 81mg	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	626% 8.14mg	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	1628% 6514μg	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	17% 2.54mg	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 ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal	Roasted Almonds	Recommended Dietary Allowance
Calcium	158% 1583mg	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	1627% 130mg	211% 17mg	8mg per day for Men 19-50 years
Magnesium	98% 413mg	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	252% 1764mg	305% 2136mg	700mg per day for Men 19-50 years
Potassium	35% 1188mg	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	144% 2164mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	555% 61mg	136% 15mg	11mg per day for Men 19-50 years
Water	0.53% 19.5g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal VS Roasted Almonds per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal versus 1 lb of Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal vs Roasted Almonds:

• 1 pound of Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal has 17.5 times more Vitamin B1, 1.3 times more Vitamin B2, 4.9 times more Vitamin B3, 13.2 times more Vitamin B6 and 26.1 times more Vitamin B9 than Roasted Almonds.
• While 1 lb of Dry Roasted Almonds contains 42.7 times more Vitamin E than Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal.
• Both Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin C in one pound.

Comparing minerals per 1 pound for Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal vs Roasted Almonds:

• 1 pound of Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal has 1.3 times more Calcium, 7.7 times more Iron, 159 times more Sodium and 4.1 times more Zinc than Roasted Almonds.
• While 1 lb of Dry Roasted Almonds contains 3.1 times more Magnesium and 2.7 times more Potassium than Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal.
• Both Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal and Roasted Almonds contain similar levels of Phosphorus per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal has 3.8 times more Carbohydrate and 5.1 times more Sugars than Roasted Almonds.
• While 1 lb of Dry Roasted Almonds contains 1.6 times more Energy, 12.9 times more Fat, 5.3 times more Saturated Fat, 1.7 times more Fiber and 2.3 times more Protein than Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal.