Comparing Nutrients in 1 pound Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps	13%	12%	75%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	58% 1687kcal	95% 2753kcal	2900kcal per day for Men 19-50 years
Fat	24% 23g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	13% 4.13g	59.6% 19g	32g per day for Men 19-50 years
Omega 3	24.4% 0.39g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	52% 8.86g	361% 61.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	261% 340g	61.7% 80g	130g per day for Men 19-50 years
Sugars	102% 74g	28.5% 20.6g	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% 0g	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	% 0.18g	g per day for Men 19-50 years
Sucrose	NA	% 20g	g per day for Men 19-50 years
Fiber	122% 46.3g	125% 47.6g	38g per day for Men 19-50 years
Protein	100% 56g	172% 96g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	181% 1628μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	272% 3.27mg	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	286% 3.7mg	273% 3.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	277% 44.4mg	104% 16.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77% 3.86mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	311% 4.04mg	41% 0.54mg	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	836% 3343μg	30.6% 122μg	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	58% 52mg	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	94% 14mg	785% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	110% 1098mg	132% 1320mg	1000mg per day for Men 19-50 years
Copper	160% 1.44mg	481% 4.33mg	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	1695% 136mg	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	181% 762mg	296% 1243mg	420mg per day for Men 19-50 years
Manganese	759% 17.5mg	485% 11mg	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	336% 2350mg	302% 2114mg	700mg per day for Men 19-50 years
Potassium	58.4% 1987mg	93% 3171mg	3400mg per day for Men 19-50 years
Selenium	57.7% 31.8μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	110% 1656mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	318% 35mg	127% 14mg	11mg per day for Men 19-50 years
Water	0.49% 18g	0.34% 12.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps VS Oil Roasted Almonds per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps versus 1 lb of Oil 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, Toasted Multigrain Crisps vs Oil Roasted Almonds:

• 1 pound of Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps has more Vitamin A, 7.8 times more Vitamin B1, 2.7 times more Vitamin B3, 3.7 times more Vitamin B5, 7.5 times more Vitamin B6, 27.3 times more Vitamin B9 and more Vitamin C than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 8.4 times more Vitamin E than Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps.
• Both Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps and Oil Roasted Almonds provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Oil Roasted Almonds have insufficient amounts of Vitamin A and Vitamin C
• Both Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps vs Oil Roasted Almonds:

• 1 pound of Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps has 8.1 times more Iron, 1.6 times more Manganese, 1.7 times more Selenium, 365 times more Sodium and 2.5 times more Zinc than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 3 times more Copper, 1.6 times more Magnesium and 1.6 times more Potassium than Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps.
• Both Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps and Oil Roasted Almonds contain similar levels of Calcium and Phosphorus per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps has more Omega 3, 4.2 times more Carbohydrate and 3.6 times more Sugars than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 1.6 times more Energy, 10.8 times more Fat, 4.6 times more Saturated Fat, 6.9 times more Omega 6 and 1.7 times more Protein than Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps.
• Both Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps and Oil Roasted Almonds offer comparable quantities of Fiber per one pound.
• 1 pound of Oil Roasted Almonds provide inadequate amounts of Omega 3