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

Weight per 300 calories

• Almonds: 51.8g
• Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry: 81.5g

Almonds have 1.6 times more energy per 100g than Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry. It has very high energy density when compared 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 - Almonds or Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	10%	11%	79%

Macro Nutrients

	Almonds	Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.7% 26g	3.9% 3.77g	97g per day for Men 19-50 years
Saturated Fat	6.16% 1.97g	2.02% 0.65g	32g per day for Men 19-50 years
Omega 3	0.097% 0.002g	2.6% 0.042g	1.6g per day for Men 19-50 years
Omega 6	37.6% 6.4g	7.53% 1.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.6% 11g	48.2% 62.7g	130g per day for Men 19-50 years
Sugars	3.1% 2.25g	33.8% 24.5g	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	0.079% 0.057g	0.2% 0.15g	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	% 0.088g	% 0.42g	g per day for Men 19-50 years
Sucrose	% 2.05g	% 24g	g per day for Men 19-50 years
Fiber	17% 6.48g	15.4% 5.87g	38g per day for Men 19-50 years
Protein	19.6% 11g	13.4% 7.5g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	47% 424μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.85% 0.11mg	35.5% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	54.3% 8.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.24mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.46% 0.071mg	75.3% 0.98mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	98% 29.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.7% 22.8μg	26% 104μg	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	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	88.5% 13.3mg	2.4% 0.36mg	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

	Almonds	Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	Recommended Dietary Allowance
Calcium	14% 139mg	18.4% 184mg	1000mg per day for Men 19-50 years
Copper	59.4% 0.53mg	21.3% 0.19mg	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	24% 1.92mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	17% 71.7mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	79.6% 1.83mg	2.3mg per day for Men 19-50 years
Molybdenum	52% 23.5μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	35.6% 249mg	34.6% 242mg	700mg per day for Men 19-50 years
Potassium	11% 380mg	10% 346mg	3400mg per day for Men 19-50 years
Selenium	3.86% 2.12μg	23.4% 13μg	55μg per day for Men 19-50 years
Sodium	0.035% 0.52mg	27.5% 413mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	0.14% 5.1g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Almonds have 37 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry.
• While 300 kcal of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry contain more Vitamin A, 4 times more Vitamin B1, 1.3 times more Vitamin B2, 4.6 times more Vitamin B3, 2.5 times more Vitamin B5, 13.8 times more Vitamin B6 and 4.6 times more Vitamin B9 than Almonds.
• 300 calories of Almonds have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6 and Vitamin B9
• 300 calories of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry have insufficient amounts of Vitamin E
• Both Almonds as well as Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry have insufficient amounts of Vitamin B12 and Vitamin C in 300 calories.

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

• 300 calories of Almonds have 2.8 times more Copper and 2 times more Magnesium than Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry.
• While 300 kcal of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry contain 1.3 times more Calcium, 3.5 times more Iron, 1.6 times more Manganese, 6.1 times more Selenium and 796.1 times more Sodium than Almonds.
• Both Almonds and Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry contain similar levels of Phosphorus, Potassium and Zinc per 300 calories.
• 300 calories of Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Almonds have 6.9 times more Fat, 3 times more Saturated Fat, 5 times more Omega 6 and 1.5 times more Protein than Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry.
• While 300 kcal of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry contain 5.6 times more Carbohydrate and 10.9 times more Sugars than Almonds.
• Both Almonds and Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry offer comparable quantities of Energy and Fiber per 300 calories.
• Both Almonds as well as Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry provide inadequate amounts of Omega 3 in 300 calories.