Comparing Nutrients in 5 ounces Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry	14%	7%	79%
Almonds	14%	72%	14%

Macro Nutrients

	Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry	Almonds	Recommended Dietary Allowance
Energy	16.3% 473kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	4% 3.87g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	8.66% 1.47g	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	79% 103g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	4.8% 3.5g	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	NA	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	NA	% 0.24g	g per day for Men 19-50 years
Sucrose	NA	% 5.6g	g per day for Men 19-50 years
Fiber	44.4% 17g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	32% 18g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.6% 0.26mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.3% 5.64mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	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	10.3% 41μg	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	6.24% 0.94mg	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.37% 5.24μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry	Almonds	Recommended Dietary Allowance
Calcium	5.1% 51mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	57% 0.51mg	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	51% 4.1mg	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	39% 163mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	NA	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	70% 490mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	13.4% 456mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	80.7% 44.4μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	41.4% 4.55mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	0.4% 14.7g	0.17% 6.25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry vs Almonds:

• Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry have 1.7 times more Vitamin B1, 2 times more Vitamin B6 and more Vitamin K than Almonds.
• While Almonds contain 6.3 times more Vitamin B2, 1.5 times more Vitamin B9 and 38.8 times more Vitamin E than Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry.
• Both Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry and Almonds have similar amounts of Vitamin B3 per 5 oz.
• Both Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry vs Almonds:

• Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry have 7.6 times more Selenium than Almonds.
• While Almonds contain 7.5 times more Calcium, 2.9 times more Copper, 1.3 times more Iron, 2.3 times more Magnesium, 1.4 times more Phosphorus and 2.3 times more Potassium than Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry.
• Both Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry and Almonds have similar amounts of Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry have 30.3 times more Omega 3 and 3.4 times more Carbohydrate than Almonds.
• While Almonds contain 1.7 times more Energy, 18.3 times more Fat, 8.4 times more Saturated Fat, 11.9 times more Omega 6, 1.8 times more Sugars and 1.7 times more Protein than Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry.
• Both Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry and Almonds have similar amounts of Fiber per 5 oz.
• Both Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.