Comparing Nutrients in 300 calories Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt VS Blanched Almonds

Weight per 300 calories

• Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt: 492g
• Blanched Almonds: 50.8g

Blanched Almonds have 9.7 times more energy per unit of mass than Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt, which is very high in comparison to other foods. Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt having low energy density.

Discover which food has more nutrients per 300 calories - Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt or Blanched Almonds?

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt	12%	6%	82%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt	Blanched Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.4% 2.3g	27.5% 26.7g	97g per day for Men 19-50 years
Saturated Fat	1.46% 0.47g	6.3% 2g	32g per day for Men 19-50 years
Omega 3	4.6% 0.074g	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	5.06% 0.86g	37% 6.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.2g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	NA	3.25% 2.35g	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% 0g	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	% 0.015g	g per day for Men 19-50 years
Sucrose	NA	% 2.27g	g per day for Men 19-50 years
Fiber	28.5% 11g	13.2% 5.03g	38g per day for Men 19-50 years
Protein	18% 10g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.7% 0.26mg	8.1% 0.097mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.08% 0.12mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.22mg	11% 1.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.05% 0.45mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.6% 0.22mg	4.5% 0.058mg	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	6.15% 24.6μg	6.23% 25μg	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	NA	80.5% 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, QUAKER MultiGrain Oatmeal, prepared with water, salt	Blanched Almonds	Recommended Dietary Allowance
Calcium	3.93% 39.3mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	58% 0.52mg	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	34.4% 2.75mg	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	25.8% 108mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	103% 2.37mg	40.6% 0.93mg	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	44.3% 310mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	11% 369mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	NA	2.96% 1.63μg	55μg per day for Men 19-50 years
Sodium	23% 344mg	0.64% 9.66mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	11% 410g	0.062% 2.3g	3700g per day for Men 19-50 years

Cereals, QUAKER, QUAKER MultiGrain Oatmeal, Prepared With Water, Salt VS Blanched Almonds Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt or Blanched Almonds?

Lets compare vitamin content per 300 calories of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt vs Blanched Almonds:

• 300 calories of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt have 2.7 times more Vitamin B1, 1.8 times more Vitamin B3, 2.8 times more Vitamin B5 and 3.7 times more Vitamin B6 than Blanched Almonds.
• While 300 kcal of Blanched Almonds contain 3.1 times more Vitamin B2 than Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt.
• Both Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt and Blanched Almonds provide similar amounts of Vitamin B9 per 300 calories.
• 300 calories of Blanched Almonds have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 calories.

Comparing minerals per 300 calories for Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt vs Blanched Almonds:

• 300 calories of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt have 1.7 times more Iron, 2.5 times more Manganese, 1.3 times more Phosphorus, 35.6 times more Sodium, 2 times more Zinc and 178.9 times more Water than Blanched Almonds.
• While 300 kcal of Blanched Almonds contain 3.1 times more Calcium and 1.3 times more Magnesium than Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt.
• Both Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt and Blanched Almonds contain similar levels of Copper and Potassium per 300 calories.
• 300 calories of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt have 7 times more Carbohydrate and 2.1 times more Fiber than Blanched Almonds.
• While 300 kcal of Blanched Almonds contain 11.6 times more Fat, 4.3 times more Saturated Fat and 7.3 times more Omega 6 than Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt.
• Both Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt and Blanched Almonds offer comparable quantities of Energy and Protein per 300 calories.
• 300 calories of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt provide inadequate amounts of Omega 6
• Both Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt as well as Blanched Almonds provide inadequate amounts of Omega 3 in 300 calories.