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

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cereals ready-to-eat, QUAKER, CAP	4%	11%	85%

Macro Nutrients

	Blanched Almonds	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Energy	92% 2676kcal	62.3% 1805kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	24% 23.2g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	47.4% 15g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	7.37% 0.12g	1.6g per day for Men 19-50 years
Omega 6	330% 56g	19.2% 3.27g	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	298% 388g	130g per day for Men 19-50 years
Sugars	29% 21g	277% 201g	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	30% 11.3g	38g per day for Men 19-50 years
Protein	173% 97g	35.6% 20g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72% 0.87mg	610% 7.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	248% 3.23mg	636% 8.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	609% 97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.5% 1.42mg	13% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	746% 9.7mg	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	1763% 7053μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	718% 108mg	18.7% 2.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.27% 2.72μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Calcium	107% 1070mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	518% 4.66mg	56% 0.5mg	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	1101% 88mg	8mg per day for Men 19-50 years
Magnesium	289% 1216mg	59.4% 249mg	420mg per day for Men 19-50 years
Manganese	362% 8.32mg	147% 3.4mg	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	108% 757mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	25% 844mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	53.6% 29.5μg	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	228% 3420mg	1500mg per day for Men 19-50 years
Zinc	122% 13.5mg	666% 73.3mg	11mg per day for Men 19-50 years
Water	0.55% 20.5g	0.31% 11.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Cereals ready-to-eat, QUAKER, CAP per 1 lb

Compare the macro and micronutrient content in 1 lb of Blanched Almonds versus 1 lb of Cereals ready-to-eat, QUAKER, CAP to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Blanched Almonds has 2.2 times more Vitamin B5 and 38.3 times more Vitamin E than Cereals ready-to-eat, QUAKER, CAP.
• While 1 lb of Cereals ready-to-eat, QUAKER, CAP contains 8.5 times more Vitamin B1, 2.6 times more Vitamin B2, 6.1 times more Vitamin B3, 18.6 times more Vitamin B6 and 31.7 times more Vitamin B9 than Blanched Almonds.
• Both Blanched Almonds as well as Cereals ready-to-eat, QUAKER, CAP have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one pound.

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

• 1 pound of Blanched Almonds has 21.5 times more Calcium, 9.3 times more Copper, 4.9 times more Magnesium, 2.5 times more Manganese, 2.9 times more Phosphorus and 3.5 times more Potassium than Cereals ready-to-eat, QUAKER, CAP.
• While 1 lb of Cereals ready-to-eat, QUAKER, CAP contains 5.9 times more Iron, 2 times more Selenium, 39.7 times more Sodium and 5.4 times more Zinc than Blanched Almonds.
• 1 pound of Cereals ready-to-eat, QUAKER, CAP lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Blanched Almonds has 1.5 times more Energy, 10.3 times more Fat, 17.1 times more Omega 6, 4 times more Fiber and 4.9 times more Protein than Cereals ready-to-eat, QUAKER, CAP.
• While 1 lb of Cereals ready-to-eat, QUAKER, CAP contains 4.6 times more Carbohydrate and 9.6 times more Sugars than Blanched Almonds.
• Both Blanched Almonds and Cereals ready-to-eat, QUAKER, CAP offer comparable quantities of Saturated Fat per one pound.
• Both Blanched Almonds as well as Cereals ready-to-eat, QUAKER, CAP provide inadequate amounts of Omega 3 in one pound.