Comparing Nutrients in 500 calories Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry VS Roasted Almonds

Weight per 500 calories

• Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry: 137g
• Roasted Almonds: 83.6g

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

Which food has more nutrients per 500 calories - Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry or Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	9%	11%	80%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	Roasted Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.5% 6.3g	45.3% 44g	97g per day for Men 19-50 years
Saturated Fat	3.76% 1.2g	10.7% 3.42g	32g per day for Men 19-50 years
Omega 3	NA	0.52% 0.008g	1.6g per day for Men 19-50 years
Omega 6	NA	63.7% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80.6% 105g	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	54.4% 39.4g	5.6% 4.06g	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	0.012% 0.008g	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	% 0.008g	g per day for Men 19-50 years
Sucrose	NA	% 3.97g	g per day for Men 19-50 years
Fiber	30% 11.3g	24% 9.1g	38g per day for Men 19-50 years
Protein	21% 11.8g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83% 1mg	5.37% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.42mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.7mg	19% 3.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.37% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.34mg	8.75% 0.11mg	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	70% 280μg	11.5% 46μg	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	1.82% 1.64mg	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	3.83% 0.57mg	133% 20mg	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, apples and cinnamon, dry	Roasted Almonds	Recommended Dietary Allowance
Calcium	33% 332mg	22.4% 224mg	1000mg per day for Men 19-50 years
Copper	NA	102% 0.92mg	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	150% 12mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	NA	81% 1.87mg	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	57.4% 402mg	56.3% 394mg	700mg per day for Men 19-50 years
Potassium	13% 447mg	17.5% 596mg	3400mg per day for Men 19-50 years
Selenium	NA	3.04% 1.67μg	55μg per day for Men 19-50 years
Sodium	41.3% 620mg	0.17% 2.5mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	25% 2.77mg	11mg per day for Men 19-50 years
Water	0.24% 9.04g	0.054% 2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry vs Roasted Almonds:

• Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry have 15.5 times more Vitamin B1, 1.4 times more Vitamin B2, 5.5 times more Vitamin B3, 11.8 times more Vitamin B6 and 6.1 times more Vitamin B9 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 34.8 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry.
• Both Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin C in 500 kcal.

Comparing minerals per 500 calories for Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry vs Roasted Almonds:

• Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry have 1.5 times more Calcium, 3.8 times more Iron and 247.3 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2 times more Magnesium and 1.3 times more Potassium than Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry.
• Both Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry and Dry Roasted Almonds have similar amounts of Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry have 6 times more Carbohydrate, 9.7 times more Sugars and 1.2 times more Fiber than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 7 times more Fat, 2.8 times more Saturated Fat and 1.5 times more Protein than Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry.
• Both Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry and Dry Roasted Almonds have similar amounts of Energy per 500 kcal.
• Both Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.