Comparing Nutrients in 5 ounces Cereals, oats, instant, fortified, with raisins and spice, prepared with water VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Cereals, oats, instant, fortified, with raisins and spice, prepared with water	9%	10%	81%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Cereals, oats, instant, fortified, with raisins and spice, prepared with water	Blanched Almonds	Recommended Dietary Allowance
Energy	4.3% 125kcal	29% 836kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	76.7% 74.4g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	17.5% 5.6g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	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	19.5% 25.4g	20.4% 26.5g	130g per day for Men 19-50 years
Sugars	17% 12.3g	9.05% 6.56g	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	% 0.043g	g per day for Men 19-50 years
Sucrose	NA	% 6.32g	g per day for Men 19-50 years
Fiber	4.85% 1.84g	37% 14g	38g per day for Men 19-50 years
Protein	5% 2.8g	54% 30.3g	56g per day for Men 19-50 years

Vitamins

	Cereals, oats, instant, fortified, with raisins and spice, prepared with water	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	21.7% 196μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	22.6% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.6% 0.22mg	77.5% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.8% 3.32mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.33% 0.27mg	8.9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	12.5% 0.16mg	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	17.7% 71μg	17.4% 69.5μg	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	0.16% 0.14mg	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	0.85% 0.13mg	224% 33.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.59% 0.71μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, oats, instant, fortified, with raisins and spice, prepared with water	Blanched Almonds	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	33.5% 335mg	1000mg per day for Men 19-50 years
Copper	11.7% 0.1mg	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	39% 3.13mg	58% 4.65mg	8mg per day for Men 19-50 years
Magnesium	6.4% 27mg	90% 380mg	420mg per day for Men 19-50 years
Manganese	28.7% 0.66mg	113% 2.6mg	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	13% 91mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	3.54% 120mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	10.5% 157mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	3% 111g	0.17% 6.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cereals, oats, instant, fortified, with raisins and spice, prepared with water vs Blanched Almonds:

• Cereals, oats, instant, fortified, with raisins and spice, prepared with water have more Vitamin A and 2.2 times more Vitamin B6 than Blanched Almonds.
• While Blanched Almonds contain 4.7 times more Vitamin B2, 1.5 times more Vitamin B3, 1.7 times more Vitamin B5 and 263.9 times more Vitamin E than Cereals, oats, instant, fortified, with raisins and spice, prepared with water.
• Both Cereals, oats, instant, fortified, with raisins and spice, prepared with water and Blanched Almonds have similar amounts of Vitamin B1 and Vitamin B9 per 5 oz.
• Both Cereals, oats, instant, fortified, with raisins and spice, prepared with water as well as Blanched Almonds have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Cereals, oats, instant, fortified, with raisins and spice, prepared with water vs Blanched Almonds:

• Cereals, oats, instant, fortified, with raisins and spice, prepared with water have 5.8 times more Sodium and 17.4 times more Water than Blanched Almonds.
• While Blanched Almonds contain 4.2 times more Calcium, 13.9 times more Copper, 1.5 times more Iron, 14.1 times more Magnesium, 3.9 times more Manganese, 7.5 times more Phosphorus, 7.8 times more Potassium, 2 times more Selenium and 7.1 times more Zinc than Cereals, oats, instant, fortified, with raisins and spice, prepared with water.

Comparison of macro-nutrients per 5 ounces:

• Cereals, oats, instant, fortified, with raisins and spice, prepared with water have 1.9 times more Sugars than Blanched Almonds.
• While Blanched Almonds contain 6.7 times more Energy, 55.3 times more Fat, 26.4 times more Saturated Fat, 42.8 times more Omega 6, 7.6 times more Fiber and 10.8 times more Protein than Cereals, oats, instant, fortified, with raisins and spice, prepared with water.
• Both Cereals, oats, instant, fortified, with raisins and spice, prepared with water and Blanched Almonds have similar amounts of Carbohydrate per 5 oz.
• Both Cereals, oats, instant, fortified, with raisins and spice, prepared with water as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.