Comparing Nutrients in 5 ounces Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	8%	6%	86%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	Roasted Almonds	Recommended Dietary Allowance
Energy	3.6% 105kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	76.8% 74.5g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	108% 18.3g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.4% 22.6g	23% 29.8g	130g per day for Men 19-50 years
Sugars	0.2% 0.14g	9.5% 6.9g	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% 0g	0.02% 0.014g	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	% 0g	% 0.014g	g per day for Men 19-50 years
Sucrose	% 0.14g	% 6.73g	g per day for Men 19-50 years
Fiber	4.1% 1.56g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	4% 2.24g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.37mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.47% 0.074mg	9.1% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.05% 0.04mg	15% 0.19mg	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	9.57% 38.3μg	19.5% 78μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.094% 0.014mg	226% 34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	Roasted Almonds	Recommended Dietary Allowance
Calcium	9.07% 91mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	173% 1.56mg	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	119% 9.5mg	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	2.02% 8.5mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	3% 0.069mg	138% 3.16mg	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	2.83% 20mg	95% 668mg	700mg per day for Men 19-50 years
Potassium	1.13% 38.3mg	29.7% 1011mg	3400mg per day for Men 19-50 years
Selenium	NA	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	21.5% 322mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	1.16% 0.13mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	3.1% 115g	0.092% 3.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt VS Roasted Almonds per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt versus 5 oz of Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt vs Roasted Almonds:

• 5 ounces of Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt have 1.9 times more Vitamin B1 than Roasted Almonds.
• While 5 oz of Dry Roasted Almonds contain 8.9 times more Vitamin B2, 2.2 times more Vitamin B3, 6.2 times more Vitamin B5, 4.9 times more Vitamin B6, 2 times more Vitamin B9 and 2390 times more Vitamin E than Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt.
• 5 ounces of Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt have insufficient amounts of Vitamin B5 and Vitamin E
• Both Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt as well as Dry Roasted Almonds have insufficient amounts of Vitamin C and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt vs Roasted Almonds:

• 5 ounces of Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt have 1.8 times more Iron, 75.7 times more Sodium and 33.7 times more Water than Roasted Almonds.
• While 5 oz of Dry Roasted Almonds contain 4.2 times more Calcium, more Copper, 46.5 times more Magnesium, 45.6 times more Manganese, 33.6 times more Phosphorus, 26.4 times more Potassium and 36.8 times more Zinc than Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt.
• 5 ounces of Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt lack sufficient amounts of Copper, Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Dry Roasted Almonds contain 8.1 times more Energy, 107.2 times more Fat, 53.8 times more Saturated Fat, 67.8 times more Omega 6, 1.3 times more Carbohydrate, 48.6 times more Sugars, 9.9 times more Fiber and 13.3 times more Protein than Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt.
• 5 ounces of Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt provide inadequate amounts of Omega 6
• Both Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt as well as Dry Roasted Almonds provide inadequate amounts of Omega 3 in five ounces.