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Comparing Nutrients in 1 pound AlmondsVS Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt

Macros Ratio

Protein Fat Carbs

Almonds
14%
72%
14%
Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt
17%
18%
65%
1 lb ▼

Macro Nutrients

91%2626kcal
Energy
6.73%195kcal
2626 kcalvs195 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy
233%226g
Fat
4.44%4.3g
226 gvs4.3 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat
54%17.2g
Saturated Fat
2.4%0.77g
17.2 gvs0.77 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.85%0.014g
Omega 3
4.25%0.068g
0.014 gvs0.068 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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329%56g
Omega 6
8.9%1.5g
56 gvs1.5 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Cholesterol
75%98g
Carbohydrate
26%34g
98 gvs34 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
27.2%19.7g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
19.7 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.69%0.5g
Fructose
NA
≤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]
0.5 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fructose
%0.77g
Glucose
NA
0.77 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%18g
Sucrose
NA
18 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
149%56.7g
Fiber
20.3%7.7g
56.7 gvs7.7 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
171%96g
Protein
16.4%9.2g
96 gvs9.2 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
0.5%4.54μg
RAE, retinol activity equivalents
0 μgvs4.54 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A
77.5%0.93mg
Vitamin B1
43.5%0.52mg
Thiamine
0.93 mgvs0.52 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1
397%5.16mg
Vitamin B2
12.6%0.16mg
Riboflavin
5.16 mgvs0.16 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2
103%16.4mg
Vitamin B3
2.72%0.44mg
Niacin, nicotinic acid, niacinamide
16.4 mgvs0.44 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
42.7%2.14mg
Vitamin B5
9.16%0.46mg
Pantothenic acid
2.14 mgvs0.46 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
48%0.62mg
Vitamin B6
4.54%0.059mg
Pyridoxine
0.62 mgvs0.059 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B6
862%259μg
Vitamin B7
NA
Biotin
259 μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B7
50%200μg
Vitamin B9
5.67%22.7μg
Folates and Folic Acid
200 μgvs22.7 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12
0%0mg
Vitamin C
0%0mg
Ascorbic acid
0 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
NA
Calciferol, cholecalciferol, ergocalciferol
0 IUvsNA IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D
775%116mg
Vitamin E
NA
Tocopherols and Tocotrienols
116 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin E
0%0μg
Vitamin K
NA
Phytomenadione or phylloquinone
0 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

122%1220mg
Calcium
5%50mg
1220 mgvs50 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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520%4.68mg
Copper
20.7%0.19mg
4.68 mgvs0.19 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Fluoride
210%17mg
Iron
55%4.4mg
17 mgvs4.4 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Iron
292%1225mg
Magnesium
32.4%136mg
1225 mgvs136 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Magnesium
430%9.9mg
Manganese
134%3.08mg
9.9 mgvs3.08 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
457%205μg
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
205 μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Molybdenum
312%2182mg
Phosphorus
53.8%376mg
2182 mgvs376 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus
98%3325mg
Potassium
9.2%313mg
3325 mgvs313 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Potassium
34%18.6μg
Selenium
NA
18.6 μgvsNA μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
0.3%4.54mg
Sodium
0.91%13.6mg
4.54 mgvs13.6 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
129%14mg
Zinc
22%2.4mg
14 mgvs2.4 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.54%20g
Water
11%404g
20 gvs404 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 pound of Almonds vs Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt:
Comparing minerals per 1 pound for Almonds vs Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt:
Comparison of macro-nutrients per 1 pound:



Compare more foods per 1 lb: