Comparing Nutrients in 5 ounces Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	10%	10%	80%
Almonds	14%	72%	14%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Almonds	Recommended Dietary Allowance
Energy	17.6% 510kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	5.85% 5.67g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	2.68% 0.86g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	10% 1.7g	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	82.5% 107g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	69.7% 50.5g	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	15% 11g	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	% 10.8g	% 0.24g	g per day for Men 19-50 years
Sucrose	% 28.3g	% 5.6g	g per day for Men 19-50 years
Fiber	21.6% 8.22g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	23% 13g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Almonds	Recommended Dietary Allowance
Vitamin A	78% 700μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	93% 1.1mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73% 0.95mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	93% 15mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.5% 1.18mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	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	75.5% 302μg	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	1.1% 0.99mg	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	3.78% 0.57mg	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.7% 3.26μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Almonds	Recommended Dietary Allowance
Calcium	33.3% 333mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	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	161% 13mg	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	27.7% 116mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	126% 2.9mg	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	59% 414mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	15% 510mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	7.47% 4.1μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	41.6% 624mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	0.32% 12g	0.17% 6.25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry vs Almonds:

• Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have more Vitamin A, 3.9 times more Vitamin B1, 2.9 times more Vitamin B3, 1.8 times more Vitamin B5, 8.1 times more Vitamin B6, 4.8 times more Vitamin B9 and more Vitamin K than Almonds.
• While Almonds contain 1.7 times more Vitamin B2 and 64.1 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, 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, QUAKER, Instant Oatmeal, Raisin and Spice, dry vs Almonds:

• Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 2.5 times more Iron and 440 times more Sodium than Almonds.
• While Almonds contain 3.2 times more Copper, 3.3 times more Magnesium, 1.6 times more Phosphorus, 2 times more Potassium, 1.4 times more Selenium and 1.6 times more Zinc than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry and Almonds have similar amounts of Calcium and Manganese per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 14 times more Omega 3, 3.5 times more Carbohydrate, 8.2 times more Sugars and 70 times more Fructose than Almonds.
• While Almonds contain 1.6 times more Energy, 12.5 times more Fat, 6.3 times more Saturated Fat, 10.2 times more Omega 6, 2.2 times more Fiber and 2.3 times more Protein than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.