Comparing Nutrients in 1 pound Oil Roasted Almonds VS Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps	13%	12%	75%

Macro Nutrients

	Oil Roasted Almonds	Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps	Recommended Dietary Allowance
Energy	95% 2753kcal	58% 1687kcal	2900kcal per day for Men 19-50 years
Fat	258% 250g	24% 23g	97g per day for Men 19-50 years
Saturated Fat	59.6% 19g	13% 4.13g	32g per day for Men 19-50 years
Omega 3	0% 0g	24.4% 0.39g	1.6g per day for Men 19-50 years
Omega 6	361% 61.3g	52% 8.86g	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	261% 340g	130g per day for Men 19-50 years
Sugars	28.5% 20.6g	102% 74g	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	122% 46.3g	38g per day for Men 19-50 years
Protein	172% 96g	100% 56g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps	Recommended Dietary Allowance
Vitamin A	0% 0μg	181% 1628μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.8% 0.42mg	272% 3.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.54mg	286% 3.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.6mg	277% 44.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	77% 3.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.54mg	311% 4.04mg	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	836% 3343μg	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	58% 52mg	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	785% 118mg	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps	Recommended Dietary Allowance
Calcium	132% 1320mg	110% 1098mg	1000mg per day for Men 19-50 years
Copper	481% 4.33mg	160% 1.44mg	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	1695% 136mg	8mg per day for Men 19-50 years
Magnesium	296% 1243mg	181% 762mg	420mg per day for Men 19-50 years
Manganese	485% 11mg	759% 17.5mg	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	336% 2350mg	700mg per day for Men 19-50 years
Potassium	93% 3171mg	58.4% 1987mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	57.7% 31.8μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	110% 1656mg	1500mg per day for Men 19-50 years
Zinc	127% 14mg	318% 35mg	11mg per day for Men 19-50 years
Water	0.34% 12.7g	0.49% 18g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps per 1 lb

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

Lets compare vitamin content per 1 pound of Oil Roasted Almonds vs Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps:

• 1 pound of Oil Roasted Almonds has 8.4 times more Vitamin E than Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps.
• While 1 lb of Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps contains more Vitamin A, 7.8 times more Vitamin B1, 2.7 times more Vitamin B3, 3.7 times more Vitamin B5, 7.5 times more Vitamin B6, 27.3 times more Vitamin B9 and more Vitamin C than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Oil Roasted Almonds have insufficient amounts of Vitamin A and Vitamin C
• Both Oil Roasted Almonds as well as Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Oil Roasted Almonds vs Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps:

• 1 pound of Oil Roasted Almonds has 1.2 times more Calcium, 3 times more Copper, 1.6 times more Magnesium and 1.6 times more Potassium than Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps.
• While 1 lb of Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps contains 8.1 times more Iron, 1.6 times more Manganese, 1.7 times more Selenium, 365 times more Sodium and 2.5 times more Zinc than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps contain similar levels of Phosphorus per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Almonds has 1.6 times more Energy, 10.8 times more Fat, 4.6 times more Saturated Fat, 6.9 times more Omega 6 and 1.7 times more Protein than Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps.
• While 1 lb of Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps contains more Omega 3, 4.2 times more Carbohydrate and 3.6 times more Sugars than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps offer comparable quantities of Fiber per one pound.
• 1 pound of Oil Roasted Almonds provide inadequate amounts of Omega 3