Comparing Nutrients in 1 pound Oil Roasted Almonds VS Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar	11%	13%	76%

Macro Nutrients

	Oil Roasted Almonds	Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar	Recommended Dietary Allowance
Energy	95% 2753kcal	56% 1624kcal	2900kcal per day for Men 19-50 years
Fat	258% 250g	26.4% 25.6g	97g per day for Men 19-50 years
Saturated Fat	59.6% 19g	14.5% 4.65g	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	361% 61.3g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.7% 80g	252% 327g	130g per day for Men 19-50 years
Sugars	28.5% 20.6g	111% 80.6g	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	% 0.18g	NA	g per day for Men 19-50 years
Sucrose	% 20g	NA	g per day for Men 19-50 years
Fiber	125% 47.6g	116% 44g	38g per day for Men 19-50 years
Protein	172% 96g	83.3% 46.7g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.8% 0.42mg	403% 4.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.54mg	421% 5.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.6mg	402% 64.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.54mg	495% 6.44mg	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	30.6% 122μg	322% 1288μg	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	6.55% 5.9mg	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	785% 118mg	15% 2.22mg	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

	Oil Roasted Almonds	Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar	Recommended Dietary Allowance
Calcium	132% 1320mg	161% 1610mg	1000mg per day for Men 19-50 years
Copper	481% 4.33mg	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	209% 16.7mg	724% 58mg	8mg per day for Men 19-50 years
Magnesium	296% 1243mg	112% 472mg	420mg per day for Men 19-50 years
Manganese	485% 11mg	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	302% 2114mg	231% 1619mg	700mg per day for Men 19-50 years
Potassium	93% 3171mg	52% 1764mg	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	162% 2427mg	1500mg per day for Men 19-50 years
Zinc	127% 14mg	99% 11mg	11mg per day for Men 19-50 years
Water	0.34% 12.7g	0.97% 36g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar per 1 lb

Compare the macro and micronutrient content in 1 lb of Oil Roasted Almonds versus 1 lb of Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Oil Roasted Almonds vs Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar:

• 1 pound of Oil Roasted Almonds has 53 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar.
• While 1 lb of Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar contains 11.6 times more Vitamin B1, 1.5 times more Vitamin B2, 3.9 times more Vitamin B3, 12 times more Vitamin B6 and 10.5 times more Vitamin B9 than Oil Roasted Almonds.
• Both Oil Roasted Almonds as well as Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar have insufficient amounts of Vitamin B12 and Vitamin C in one pound.

Comparing minerals per 1 pound for Oil Roasted Almonds vs Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar:

• 1 pound of Oil Roasted Almonds has 2.6 times more Magnesium, 1.3 times more Phosphorus, 1.8 times more Potassium and 1.3 times more Zinc than Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar.
• While 1 lb of Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar contains 3.5 times more Iron and 535 times more Sodium than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar contain similar levels of Calcium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Almonds has 1.7 times more Energy, 9.8 times more Fat, 4.1 times more Saturated Fat and 2.1 times more Protein than Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar.
• While 1 lb of Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar contains 4.1 times more Carbohydrate and 3.9 times more Sugars than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar offer comparable quantities of Fiber per one pound.