Comparing Nutrients in 300 calories Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry VS Almonds

Weight per 300 calories

• Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry: 79.2g
• Almonds: 51.8g

Almonds have 1.5 times more energy per unit of mass than Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry, which is very high in comparison to other foods. Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry having high energy density.

Which food has more nutrients per 300 calories - Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	8%	15%	77%
Almonds	14%	72%	14%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.2% 5.04g	26.7% 26g	97g per day for Men 19-50 years
Saturated Fat	3.24% 1.04g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	2.97% 0.047g	0.097% 0.002g	1.6g per day for Men 19-50 years
Omega 6	5.94% 1g	37.6% 6.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 59.7g	8.6% 11g	130g per day for Men 19-50 years
Sugars	34% 24.8g	3.1% 2.25g	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	NA	0.079% 0.057g	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	NA	% 0.088g	g per day for Men 19-50 years
Sucrose	NA	% 2.05g	g per day for Men 19-50 years
Fiber	12.5% 4.75g	17% 6.48g	38g per day for Men 19-50 years
Protein	11.7% 6.57g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	Almonds	Recommended Dietary Allowance
Vitamin A	83% 746μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.2% 0.75mg	8.85% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65% 0.85mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.95mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	4.9% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.5% 0.99mg	5.46% 0.071mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	98% 29.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	49.7% 199μg	5.7% 22.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.99% 0.024μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.26% 0.24mg	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	2.43% 0.36mg	88.5% 13.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.66μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	Almonds	Recommended Dietary Allowance
Calcium	24.3% 243mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	24.5% 0.22mg	59.4% 0.53mg	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	112% 8.94mg	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	16% 66.5mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	49% 1.13mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	52% 23.5μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	34% 237mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	6.5% 222mg	11% 380mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	3.86% 2.12μg	55μg per day for Men 19-50 years
Sodium	26.3% 395mg	0.035% 0.52mg	1500mg per day for Men 19-50 years
Zinc	13.3% 1.46mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	0.14% 5.2g	0.062% 2.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry vs Almonds:

• Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry have more Vitamin A, 7 times more Vitamin B1, 1.4 times more Vitamin B2, 5.3 times more Vitamin B3, 2.4 times more Vitamin B5, 14 times more Vitamin B6 and 8.7 times more Vitamin B9 than Almonds.
• While Almonds contain 36.5 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry.
• Both Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry as well as Almonds have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry vs Almonds:

• Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry have 1.7 times more Calcium, 4.7 times more Iron, 1.7 times more Manganese, 6 times more Selenium and 762.3 times more Sodium than Almonds.
• While Almonds contain 2.4 times more Copper, 2.1 times more Magnesium and 1.7 times more Potassium than Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry.
• Both Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry and Almonds have similar amounts of Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry have 5.3 times more Carbohydrate and 11 times more Sugars than Almonds.
• While Almonds contain 5.1 times more Fat, 1.9 times more Saturated Fat, 6.3 times more Omega 6, 1.4 times more Fiber and 1.7 times more Protein than Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry.
• Both Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry and Almonds have similar amounts of Energy per 300 kcal.
• Both Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.