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

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cereals ready-to-eat, QUAKER, Cap	5%	9%	86%

Macro Nutrients

	Almonds	Cereals ready-to-eat, QUAKER, Cap	Recommended Dietary Allowance
Energy	91% 2626kcal	61.8% 1792kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	32.5% 10.4g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	NA	1.6g per day for Men 19-50 years
Omega 6	329% 56g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	304% 395g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	276% 200g	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	0.69% 0.5g	NA	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	% 0.77g	NA	g per day for Men 19-50 years
Sucrose	% 18g	NA	g per day for Men 19-50 years
Fiber	149% 56.7g	31% 11.8g	38g per day for Men 19-50 years
Protein	171% 96g	37.3% 21g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cereals ready-to-eat, QUAKER, Cap	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	680% 8.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	710% 9.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	679% 109mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	836% 11mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	862% 259μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	1534% 6137μg	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	2% 1.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	775% 116mg	19% 2.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Cereals ready-to-eat, QUAKER, Cap	Recommended Dietary Allowance
Calcium	122% 1220mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	NA	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	210% 17mg	1223% 98mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	60.5% 254mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	457% 205μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	312% 2182mg	110% 771mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	25.2% 857mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	NA	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	193% 2889mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	741% 81.6mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.31% 11.3g	3700g per day for Men 19-50 years

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

• Almonds have 40.7 times more Vitamin E than Cereals ready-to-eat, QUAKER, Cap.
• While Cereals ready-to-eat, QUAKER, Cap contain 8.8 times more Vitamin B1, 1.8 times more Vitamin B2, 6.6 times more Vitamin B3, 17.5 times more Vitamin B6 and 30.8 times more Vitamin B9 than Almonds.
• Both Almonds as well as Cereals ready-to-eat, QUAKER, Cap have insufficient amounts of Vitamin B12 and Vitamin C in 1 lb.

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

• Almonds have 24.5 times more Calcium, 4.8 times more Magnesium, 2.8 times more Phosphorus and 3.9 times more Potassium than Cereals ready-to-eat, QUAKER, Cap.
• While Cereals ready-to-eat, QUAKER, Cap contain 5.8 times more Iron, 637 times more Sodium and 5.8 times more Zinc than Almonds.

Comparison of macro-nutrients per 1 pound:

• Almonds have 1.5 times more Energy, 12.5 times more Fat, 1.7 times more Saturated Fat, 4.8 times more Fiber and 4.6 times more Protein than Cereals ready-to-eat, QUAKER, Cap.
• While Cereals ready-to-eat, QUAKER, Cap contain 4 times more Carbohydrate and 10.2 times more Sugars than Almonds.
• Both Almonds as well as Cereals ready-to-eat, QUAKER, Cap have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.