Comparing Nutrients in 1 pound Roasted Almonds VS Cereals, QUAKER, Quick Oats with Iron, Dry

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Cereals, QUAKER, Quick Oats with Iron, Dry	14%	16%	70%

Macro Nutrients

	Roasted Almonds	Cereals, QUAKER, Quick Oats with Iron, Dry	Recommended Dietary Allowance
Energy	94% 2712kcal	58% 1683kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	32% 31g	97g per day for Men 19-50 years
Saturated Fat	58% 18.6g	13.6% 4.35g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	NA	1.6g per day for Men 19-50 years
Omega 6	345% 58.7g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.3% 95g	238% 309g	130g per day for Men 19-50 years
Sugars	30.4% 22g	8.9% 6.44g	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	0.063% 0.045g	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	% 0.045g	NA	g per day for Men 19-50 years
Sucrose	% 21.5g	NA	g per day for Men 19-50 years
Fiber	130% 49.4g	112% 42.6g	38g per day for Men 19-50 years
Protein	170% 95g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Cereals, QUAKER, Quick Oats with Iron, Dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	204% 2.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	418% 5.43mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	23.3% 3.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	35% 0.45mg	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	62.4% 249μg	55.6% 222μg	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	723% 108mg	20% 3mg	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

	Roasted Almonds	Cereals, QUAKER, Quick Oats with Iron, Dry	Recommended Dietary Allowance
Calcium	122% 1216mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	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	211% 17mg	2804% 224mg	8mg per day for Men 19-50 years
Magnesium	301% 1266mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	440% 10mg	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	305% 2136mg	297% 2077mg	700mg per day for Men 19-50 years
Potassium	95% 3234mg	47.8% 1624mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.07μg	NA	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	132% 14.5mg	11mg per day for Men 19-50 years
Water	0.3% 11g	1.15% 42.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Cereals, QUAKER, Quick Oats with Iron, Dry per 1 lb

Compare the macro and micronutrient content in 1 lb of Roasted Almonds versus 1 lb of Cereals, QUAKER, Quick Oats with Iron, Dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Roasted Almonds vs Cereals, QUAKER, Quick Oats with Iron, Dry:

• 1 pound of Roasted Almonds has 9.7 times more Vitamin B2, 4.4 times more Vitamin B3, 1.4 times more Vitamin B6 and 36.2 times more Vitamin E than Cereals, QUAKER, Quick Oats with Iron, Dry.
• While 1 lb of Cereals, QUAKER, Quick Oats with Iron, Dry contains 7 times more Vitamin B1 than Dry Roasted Almonds.
• Both Roasted Almonds and Cereals, QUAKER, Quick Oats with Iron, Dry provide similar amounts of Vitamin B9 per one pound.
• Both Dry Roasted Almonds as well as Cereals, QUAKER, Quick Oats with Iron, Dry have insufficient amounts of Vitamin B12 and Vitamin C in one pound.

Comparing minerals per 1 pound for Roasted Almonds vs Cereals, QUAKER, Quick Oats with Iron, Dry:

• 1 pound of Roasted Almonds has 5.7 times more Calcium and 2 times more Potassium than Cereals, QUAKER, Quick Oats with Iron, Dry.
• While 1 lb of Cereals, QUAKER, Quick Oats with Iron, Dry contains 13.3 times more Iron than Dry Roasted Almonds.
• Both Roasted Almonds and Cereals, QUAKER, Quick Oats with Iron, Dry contain similar levels of Magnesium, Phosphorus and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Almonds has 1.6 times more Energy, 7.6 times more Fat, 4.3 times more Saturated Fat, 3.4 times more Sugars and 1.5 times more Protein than Cereals, QUAKER, Quick Oats with Iron, Dry.
• While 1 lb of Cereals, QUAKER, Quick Oats with Iron, Dry contains 3.2 times more Carbohydrate than Dry Roasted Almonds.
• Both Roasted Almonds and Cereals, QUAKER, Quick Oats with Iron, Dry offer comparable quantities of Fiber per one pound.