Comparing Nutrients in 5 ounces Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS	5%	3%	92%
Almonds	14%	72%	14%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS	Almonds	Recommended Dietary Allowance
Energy	18.5% 537kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.06g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	1.24% 0.4g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	NA	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	NA	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	97% 126g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	86.7% 63g	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	9.7% 3.7g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	11.5% 6.45g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS	Almonds	Recommended Dietary Allowance
Vitamin A	1.26% 11.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	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	6.54% 0.085mg	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	5.3% 21.3μg	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	0.47% 0.43mg	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	23.7% 3.56mg	242% 36.3mg	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, MOTHER'S GRAHAM BUMPERS	Almonds	Recommended Dietary Allowance
Calcium	2.55% 25.5mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	NA	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	33% 2.65mg	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	19.2% 80.8mg	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	31.6% 221mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	NA	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	71.6% 1074mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	13.4% 1.47mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	0.096% 3.54g	0.17% 6.25g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS VS Almonds per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS versus 5 oz of 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, MOTHER'S GRAHAM BUMPERS vs Almonds:

• 5 oz of Almonds contain 1.3 times more Vitamin B1, 22.8 times more Vitamin B2, 3.2 times more Vitamin B3, 2.3 times more Vitamin B6, 2.9 times more Vitamin B9 and 10.2 times more Vitamin E than Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS.
• Both Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS vs Almonds:

• 5 ounces of Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS have 758 times more Sodium than Almonds.
• While 5 oz of Almonds contain 14.9 times more Calcium, 2 times more Iron, 4.7 times more Magnesium, 3.1 times more Phosphorus, 3.7 times more Potassium and 3 times more Zinc than Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS.
• 5 ounces of Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS have 4.1 times more Carbohydrate and 10.2 times more Sugars than Almonds.
• While 5 oz of Almonds contain 1.5 times more Energy, 34.4 times more Fat, 13.6 times more Saturated Fat, 4.8 times more Fiber and 4.6 times more Protein than Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS.