Comparing Nutrients in 300 calories Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry VS Roasted Almonds

Weight per 300 calories

• Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry: 81.5g
• Roasted Almonds: 50.2g

Dry Roasted Almonds have 1.6 times more energy per unit of mass than Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry, which is very high in comparison to other foods. Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry having high energy density.

Discover which food has more nutrients per 300 calories - Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry or Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	10%	11%	79%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	Roasted Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.77g	27% 26.4g	97g per day for Men 19-50 years
Saturated Fat	2.02% 0.65g	6.4% 2.05g	32g per day for Men 19-50 years
Omega 3	2.6% 0.042g	0.31% 0.005g	1.6g per day for Men 19-50 years
Omega 6	7.53% 1.28g	38.2% 6.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.2% 62.7g	8.1% 10.5g	130g per day for Men 19-50 years
Sugars	33.8% 24.5g	3.36% 2.44g	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	0.2% 0.15g	0.007% 0.005g	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	% 0.42g	% 0.005g	g per day for Men 19-50 years
Sucrose	% 24g	% 2.4g	g per day for Men 19-50 years
Fiber	15.4% 5.87g	14.4% 5.47g	38g per day for Men 19-50 years
Protein	13.4% 7.5g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	47% 424μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.5% 0.43mg	3.2% 0.039mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57% 0.74mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.3% 8.7mg	11.4% 1.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	3.22% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75.3% 0.98mg	5.25% 0.068mg	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	26% 104μg	6.9% 27.6μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.4% 0.36mg	80% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	Roasted Almonds	Recommended Dietary Allowance
Calcium	18.4% 184mg	13.4% 134mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	61.3% 0.55mg	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	83.8% 6.7mg	23.4% 1.87mg	8mg per day for Men 19-50 years
Magnesium	17% 71.7mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	79.6% 1.83mg	48.7% 1.1mg	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	34.6% 242mg	33.8% 236mg	700mg per day for Men 19-50 years
Potassium	10% 346mg	10.5% 358mg	3400mg per day for Men 19-50 years
Selenium	23.4% 13μg	1.82% 1μg	55μg per day for Men 19-50 years
Sodium	27.5% 413mg	0.1% 1.5mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	15% 1.66mg	11mg per day for Men 19-50 years
Water	0.14% 5.1g	0.033% 1.2g	3700g per day for Men 19-50 years

Cereals, QUAKER, Instant Oatmeal, Maple And Brown Sugar, Dry VS Roasted Almonds Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry or Roasted Almonds?

Lets compare vitamin content per 300 calories of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry vs Roasted Almonds:

• 300 calories of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry have more Vitamin A, 11 times more Vitamin B1, 1.2 times more Vitamin B2, 4.8 times more Vitamin B3, 3.7 times more Vitamin B5, 14.3 times more Vitamin B6 and 3.8 times more Vitamin B9 than Roasted Almonds.
• While 300 kcal of Dry Roasted Almonds contain 33.4 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry.
• 300 calories of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry have insufficient amounts of Vitamin E
• 300 calories of Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5 and Vitamin B6
• Both Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin C in 300 calories.

Comparing minerals per 300 calories for Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry vs Roasted Almonds:

• 300 calories of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry have 1.4 times more Calcium, 3.6 times more Iron, 1.6 times more Manganese, 12.8 times more Selenium and 274.1 times more Sodium than Roasted Almonds.
• While 300 kcal of Dry Roasted Almonds contain 2.9 times more Copper and 2 times more Magnesium than Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry.
• Both Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry and Roasted Almonds contain similar levels of Phosphorus, Potassium and Zinc per 300 calories.
• 300 calories of Roasted Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry have 5.9 times more Carbohydrate and 10 times more Sugars than Roasted Almonds.
• While 300 kcal of Dry Roasted Almonds contain 7 times more Fat, 3.2 times more Saturated Fat, 5.1 times more Omega 6 and 1.4 times more Protein than Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry.
• Both Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry and Roasted Almonds offer comparable quantities of Energy and Fiber per 300 calories.
• Both Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry as well as Dry Roasted Almonds provide inadequate amounts of Omega 3 in 300 calories.