Comparing Nutrients in 1 pound Blanched Almonds VS Cereals, QUAKER, Instant Oatmeal Organic, Regular

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cereals, QUAKER, Instant Oatmeal Organic, Regular	16%	15%	69%

Macro Nutrients

	Blanched Almonds	Cereals, QUAKER, Instant Oatmeal Organic, Regular	Recommended Dietary Allowance
Energy	92% 2676kcal	57.4% 1665kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	29.5% 28.6g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	15.7% 5.03g	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	234% 304g	130g per day for Men 19-50 years
Sugars	29% 21g	6.26% 4.54g	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	117% 44.5g	38g per day for Men 19-50 years
Protein	173% 97g	130% 72.6g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Cereals, QUAKER, Instant Oatmeal Organic, Regular	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72% 0.87mg	276% 3.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	248% 3.23mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	22% 3.54mg	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	42% 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	55.6% 222μg	36.3% 145μg	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	14.2% 2.13mg	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, Instant Oatmeal Organic, Regular	Recommended Dietary Allowance
Calcium	107% 1070mg	23.6% 236mg	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	238% 19mg	8mg per day for Men 19-50 years
Magnesium	289% 1216mg	160% 671mg	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	307% 2150mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	46.7% 1588mg	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	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	122% 13.5mg	127% 14mg	11mg per day for Men 19-50 years
Water	0.55% 20.5g	1.08% 40g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Cereals, QUAKER, Instant Oatmeal Organic, Regular per 1 lb

Compare the macro and micronutrient content in 1 lb of Blanched Almonds versus 1 lb of Cereals, QUAKER, Instant Oatmeal Organic, Regular to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Blanched Almonds vs Cereals, QUAKER, Instant Oatmeal Organic, Regular:

• 1 pound of Blanched Almonds has 5.1 times more Vitamin B2, 4.5 times more Vitamin B3, 1.5 times more Vitamin B9 and 50.5 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal Organic, Regular.
• While 1 lb of Cereals, QUAKER, Instant Oatmeal Organic, Regular contains 3.8 times more Vitamin B1 than Blanched Almonds.
• Both Blanched Almonds and Cereals, QUAKER, Instant Oatmeal Organic, Regular provide similar amounts of Vitamin B6 per one pound.
• Both Blanched Almonds as well as Cereals, QUAKER, Instant Oatmeal Organic, Regular have insufficient amounts of Vitamin B12 and Vitamin C in one pound.

Comparing minerals per 1 pound for Blanched Almonds vs Cereals, QUAKER, Instant Oatmeal Organic, Regular:

• 1 pound of Blanched Almonds has 4.5 times more Calcium, 1.8 times more Magnesium and 1.9 times more Potassium than Cereals, QUAKER, Instant Oatmeal Organic, Regular.
• While 1 lb of Cereals, QUAKER, Instant Oatmeal Organic, Regular contains 1.3 times more Iron than Blanched Almonds.
• Both Blanched Almonds and Cereals, QUAKER, Instant Oatmeal Organic, Regular contain similar levels of Phosphorus and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Blanched Almonds has 1.6 times more Energy, 8.3 times more Fat, 3.6 times more Saturated Fat, 4.6 times more Sugars and 1.3 times more Protein than Cereals, QUAKER, Instant Oatmeal Organic, Regular.
• While 1 lb of Cereals, QUAKER, Instant Oatmeal Organic, Regular contains 3.6 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds and Cereals, QUAKER, Instant Oatmeal Organic, Regular offer comparable quantities of Fiber per one pound.