Comparing Nutrients in 5 ounces Cereals, oats, instant, fortified, maple and brown sugar, dry VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Cereals, oats, instant, fortified, maple and brown sugar, dry	10%	11%	79%
Almonds	14%	72%	14%

Macro Nutrients

	Cereals, oats, instant, fortified, maple and brown sugar, dry	Almonds	Recommended Dietary Allowance
Energy	19% 547kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	6.9% 6.7g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	3.45% 1.1g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	4.5% 0.072g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	13% 2.2g	103% 17.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.6% 109g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	59.2% 43g	8.5% 6.17g	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	0.35% 0.26g	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	% 0.55g	% 0.24g	g per day for Men 19-50 years
Sucrose	% 42g	% 5.6g	g per day for Men 19-50 years
Fiber	27% 10.2g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	23.4% 13g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Cereals, oats, instant, fortified, maple and brown sugar, dry	Almonds	Recommended Dietary Allowance
Vitamin A	109% 981μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	126% 1.5mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.42mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.6mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	160% 2.08mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	269% 80.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	52.4% 210μg	15.6% 62.4μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.8% 0.72mg	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, oats, instant, fortified, maple and brown sugar, dry	Almonds	Recommended Dietary Allowance
Calcium	36.6% 366mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	162% 1.46mg	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	184% 14.7mg	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	30.4% 128mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	142% 3.26mg	134% 3.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	143% 64.2μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	61.8% 432mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	15% 512mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	43.3% 24μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	47.7% 716mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	22% 2.44mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	0.25% 9.07g	0.17% 6.25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cereals, oats, instant, fortified, maple and brown sugar, dry vs Almonds:

• Cereals, oats, instant, fortified, maple and brown sugar, dry have more Vitamin A, 5.2 times more Vitamin B1, 3.2 times more Vitamin B3, 1.3 times more Vitamin B5, 10.7 times more Vitamin B6, 3.4 times more Vitamin B9 and more Vitamin K than Almonds.
• While Almonds contain 50.3 times more Vitamin E than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• Both Cereals, oats, instant, fortified, maple and brown sugar, dry and Almonds have similar amounts of Vitamin B2 per 5 oz.
• Both Cereals, oats, instant, fortified, maple and brown sugar, dry as well as Almonds have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cereals, oats, instant, fortified, maple and brown sugar, dry vs Almonds:

• Cereals, oats, instant, fortified, maple and brown sugar, dry have 2.8 times more Iron, 4.1 times more Selenium and 505 times more Sodium than Almonds.
• While Almonds contain 4.3 times more Copper, 3 times more Magnesium, 1.6 times more Phosphorus, 2 times more Potassium and 1.8 times more Zinc than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• Both Cereals, oats, instant, fortified, maple and brown sugar, dry and Almonds have similar amounts of Calcium and Manganese per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cereals, oats, instant, fortified, maple and brown sugar, dry have 17 times more Omega 3, 3.6 times more Carbohydrate and 7 times more Sugars than Almonds.
• While Almonds contain 1.5 times more Energy, 10.6 times more Fat, 4.9 times more Saturated Fat, 8 times more Omega 6, 1.7 times more Fiber and 2.3 times more Protein than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• Both Cereals, oats, instant, fortified, maple and brown sugar, dry as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.