Comparing Nutrients in 1 pound Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	17%	5%	78%
Almonds	14%	72%	14%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	Almonds	Recommended Dietary Allowance
Energy	57.2% 1660kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.75g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	5.85% 1.87g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	21.4% 3.64g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	267% 346g	75% 98g	130g per day for Men 19-50 years
Sugars	8.57% 6.2g	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	112% 42.6g	149% 56.7g	38g per day for Men 19-50 years
Protein	132% 73.8g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	242% 2.9mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	139% 1.8mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	150% 24mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	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	175% 699μg	50% 200μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	79.4% 1.9μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	775% 116mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.56% 9.07μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	Almonds	Recommended Dietary Allowance
Calcium	11% 109mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	228% 2.05mg	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	250% 20mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	144% 603mg	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	214% 1501mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	48.6% 1651mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	1015% 558μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	127% 14mg	129% 14mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.54% 20g	3700g per day for Men 19-50 years

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

• Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat have 3.1 times more Vitamin B1, 1.5 times more Vitamin B3, 3.5 times more Vitamin B9, more Vitamin B12 and more Vitamin K than Almonds.
• While Almonds contain 2.9 times more Vitamin B2 and more Vitamin E than Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat.
• Both Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat and Almonds have similar amounts of Vitamin B6 per 1 lb.
• Both Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat as well as Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 1 lb.

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

• Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat have 30 times more Selenium than Almonds.
• While Almonds contain 11.2 times more Calcium, 2.3 times more Copper, 2 times more Magnesium, 1.5 times more Phosphorus and 2 times more Potassium than Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat.
• Both Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat and Almonds have similar amounts of Iron and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat have 13.3 times more Omega 3 and 3.5 times more Carbohydrate than Almonds.
• While Almonds contain 1.6 times more Energy, 23.2 times more Fat, 9.2 times more Saturated Fat, 15.3 times more Omega 6, 3.2 times more Sugars, 1.3 times more Fiber and 1.3 times more Protein than Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat.
• Both Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.