Comparing Nutrients in 5 ounces Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal	9%	9%	82%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal	Roasted Almonds	Recommended Dietary Allowance
Energy	18.2% 529kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	5.93% 5.75g	76.8% 74.5g	97g per day for Men 19-50 years
Saturated Fat	3.4% 1.1g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	NA	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	NA	108% 18.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86% 112g	23% 29.8g	130g per day for Men 19-50 years
Sugars	48.7% 35.3g	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	NA	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	NA	% 0.014g	g per day for Men 19-50 years
Sucrose	NA	% 6.73g	g per day for Men 19-50 years
Fiber	23.5% 8.93g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	23.2% 13g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	159% 1.9mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	166% 2.16mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	158% 25.3mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.1% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	196% 2.54mg	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	509% 2035μg	19.5% 78μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.3% 0.79mg	226% 34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal	Roasted Almonds	Recommended Dietary Allowance
Calcium	49.5% 495mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	NA	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	508% 40.7mg	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	NA	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	78.8% 551mg	95% 668mg	700mg per day for Men 19-50 years
Potassium	11% 371mg	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	45% 676mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	174% 19mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	0.16% 6.1g	0.092% 3.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal VS Roasted Almonds per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal 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 ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal vs Roasted Almonds:

• 5 ounces of Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal have 17.5 times more Vitamin B1, 1.3 times more Vitamin B2, 4.9 times more Vitamin B3, 13.2 times more Vitamin B6 and 26.1 times more Vitamin B9 than Roasted Almonds.
• While 5 oz of Dry Roasted Almonds contain 42.7 times more Vitamin E than Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal.
• Both Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal vs Roasted Almonds:

• 5 ounces of Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal have 1.3 times more Calcium, 7.7 times more Iron, 159 times more Sodium and 4.1 times more Zinc than Roasted Almonds.
• While 5 oz of Dry Roasted Almonds contain 3.1 times more Magnesium and 2.7 times more Potassium than Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal.
• Both Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal and Roasted Almonds contain similar levels of Phosphorus per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal have 3.8 times more Carbohydrate and 5.1 times more Sugars than Roasted Almonds.
• While 5 oz of Dry Roasted Almonds contain 1.6 times more Energy, 12.9 times more Fat, 5.3 times more Saturated Fat, 1.7 times more Fiber and 2.3 times more Protein than Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal.