Comparing Nutrients in 300 calories Roasted Almonds VS Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry

Weight per 300 calories

• Roasted Almonds: 50.2g
• Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry: 81.3g

Roasted Almonds have 1.6 times more energy per 100g than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry. It has very high energy density when compared to other foods. Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry having high energy density.

Discover which food has more nutrients per 300 calories - Roasted Almonds or Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry?

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	11%	12%	77%

Macro Nutrients

	Roasted Almonds	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26.4g	4.27% 4.15g	97g per day for Men 19-50 years
Saturated Fat	6.4% 2.05g	2.05% 0.66g	32g per day for Men 19-50 years
Omega 3	0.31% 0.005g	3.15% 0.05g	1.6g per day for Men 19-50 years
Omega 6	38.2% 6.5g	8.14% 1.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.1% 10.5g	46.6% 60.6g	130g per day for Men 19-50 years
Sugars	3.36% 2.44g	23.7% 17g	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	0.007% 0.005g	0.22% 0.16g	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	% 0.005g	% 0.2g	g per day for Men 19-50 years
Sucrose	% 2.4g	% 16.6g	g per day for Men 19-50 years
Fiber	14.4% 5.47g	17.5% 6.67g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	15% 8.45g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	39.7% 358μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.2% 0.039mg	48.6% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	51% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.82mg	46.7% 7.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.22% 0.16mg	15.3% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.25% 0.068mg	54% 0.7mg	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	6.9% 27.6μg	39% 155μg	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	0.09% 0.081mg	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	80% 12mg	2.7% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.3% 1.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Recommended Dietary Allowance
Calcium	13.4% 134mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	61.3% 0.55mg	31% 0.28mg	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	23.4% 1.87mg	84.5% 6.76mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	19% 80.5mg	420mg per day for Men 19-50 years
Manganese	48.7% 1.1mg	99% 2.27mg	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	33.8% 236mg	41% 287mg	700mg per day for Men 19-50 years
Potassium	10.5% 358mg	7.25% 246mg	3400mg per day for Men 19-50 years
Selenium	1.82% 1μg	4.3% 2.36μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.5mg	22.5% 338mg	1500mg per day for Men 19-50 years
Zinc	15% 1.66mg	19.2% 2.1mg	11mg per day for Men 19-50 years
Water	0.033% 1.2g	0.16% 6g	3700g per day for Men 19-50 years

Roasted Almonds VS Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, Dry Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Roasted Almonds or Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry?

Lets compare vitamin content per 300 calories of Roasted Almonds vs Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry:

• 300 calories of Roasted Almonds have 29.5 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• While 300 kcal of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry contain more Vitamin A, 15.1 times more Vitamin B1, 4.1 times more Vitamin B3, 4.7 times more Vitamin B5, 10.3 times more Vitamin B6 and 5.6 times more Vitamin B9 than Dry Roasted Almonds.
• Both Roasted Almonds and Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry provide similar amounts of Vitamin B2 per 300 calories.
• 300 calories of Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5 and Vitamin B6
• 300 calories of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have insufficient amounts of Vitamin E
• Both Dry Roasted Almonds as well as Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Roasted Almonds vs Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry:

• 300 calories of Roasted Almonds have 2 times more Copper, 1.7 times more Magnesium and 1.5 times more Potassium than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• While 300 kcal of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry contain 1.4 times more Calcium, 3.6 times more Iron, 2 times more Manganese, 224.7 times more Sodium and 1.3 times more Zinc than Dry Roasted Almonds.
• Both Roasted Almonds and Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry contain similar levels of Phosphorus per 300 calories.
• Both Dry Roasted Almonds as well as Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Roasted Almonds have 6.4 times more Fat, 3.1 times more Saturated Fat, 4.7 times more Omega 6 and 1.2 times more Protein than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• While 300 kcal of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry contain 5.7 times more Carbohydrate and 7 times more Sugars than Dry Roasted Almonds.
• Both Roasted Almonds and Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry offer comparable quantities of Energy and Fiber per 300 calories.
• Both Dry Roasted Almonds as well as Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry provide inadequate amounts of Omega 3 in 300 calories.