Comparing Nutrients in 1 pound Blanched Almonds VS Cereals, QUAKER, hominy grits, white, regular, dry

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cereals, QUAKER, hominy grits, white, regular, dry	10%	4%	86%

Macro Nutrients

	Blanched Almonds	Cereals, QUAKER, hominy grits, white, regular, dry	Recommended Dietary Allowance
Energy	92% 2676kcal	56.5% 1637kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	7.5% 7.26g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	2.13% 0.68g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	NA	1.6g per day for Men 19-50 years
Omega 6	330% 56g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65% 84.7g	276% 359g	130g per day for Men 19-50 years
Sugars	29% 21g	4% 2.9g	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% 0g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 20.2g	NA	g per day for Men 19-50 years
Fiber	118% 45g	19% 7.26g	38g per day for Men 19-50 years
Protein	173% 97g	71.3% 40g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Cereals, QUAKER, hominy grits, white, regular, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72% 0.87mg	231% 2.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	248% 3.23mg	126% 1.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	151% 24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.5% 1.42mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	52.3% 0.68mg	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	55.6% 222μg	232% 930μg	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	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	718% 108mg	3.63% 0.54mg	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

	Blanched Almonds	Cereals, QUAKER, hominy grits, white, regular, dry	Recommended Dietary Allowance
Calcium	107% 1070mg	0.91% 9.07mg	1000mg per day for Men 19-50 years
Copper	518% 4.66mg	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	186% 15mg	251% 20mg	8mg per day for Men 19-50 years
Magnesium	289% 1216mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	362% 8.32mg	NA	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	312% 2182mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	18.3% 621mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	NA	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	122% 13.5mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	0.55% 20.5g	1.23% 45.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Cereals, QUAKER, hominy grits, white, regular, dry per 1 lb

Compare the macro and micronutrient content in 1 lb of Blanched Almonds versus 1 lb of Cereals, QUAKER, hominy grits, white, regular, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Blanched Almonds vs Cereals, QUAKER, hominy grits, white, regular, dry:

• 1 pound of Blanched Almonds has 2 times more Vitamin B2 and 197.9 times more Vitamin E than Cereals, QUAKER, hominy grits, white, regular, dry.
• While 1 lb of Cereals, QUAKER, hominy grits, white, regular, dry contains 3.2 times more Vitamin B1, 1.5 times more Vitamin B3, 1.3 times more Vitamin B6 and 4.2 times more Vitamin B9 than Blanched Almonds.
• 1 pound of Cereals, QUAKER, hominy grits, white, regular, dry have insufficient amounts of Vitamin E
• Both Blanched Almonds as well as Cereals, QUAKER, hominy grits, white, regular, dry have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one pound.

Comparing minerals per 1 pound for Blanched Almonds vs Cereals, QUAKER, hominy grits, white, regular, dry:

• 1 pound of Blanched Almonds has 118 times more Calcium, 9.9 times more Magnesium, 6.6 times more Phosphorus, 4.8 times more Potassium and 7.2 times more Zinc than Cereals, QUAKER, hominy grits, white, regular, dry.
• While 1 lb of Cereals, QUAKER, hominy grits, white, regular, dry contains 1.3 times more Iron than Blanched Almonds.
• 1 pound of Cereals, QUAKER, hominy grits, white, regular, dry lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Blanched Almonds has 1.6 times more Energy, 32.8 times more Fat, 26.4 times more Saturated Fat, 7.2 times more Sugars, 6.2 times more Fiber and 2.4 times more Protein than Cereals, QUAKER, hominy grits, white, regular, dry.
• While 1 lb of Cereals, QUAKER, hominy grits, white, regular, dry contains 4.2 times more Carbohydrate than Blanched Almonds.