Comparing Nutrients in 5 ounces Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	10%	10%	80%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	Roasted Almonds	Recommended Dietary Allowance
Energy	18.3% 530kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	6.47% 6.28g	76.8% 74.5g	97g per day for Men 19-50 years
Saturated Fat	3.68% 1.18g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	5.5% 0.088g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	11.3% 1.92g	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	84.8% 110g	23% 29.8g	130g per day for Men 19-50 years
Sugars	38% 27.5g	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	24.6% 9.36g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	25.3% 14g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	151% 1.8mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	162% 2.1mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	152% 24.4mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.3% 1mg	9.1% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	196% 2.55mg	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	462% 1850μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.76% 0.86mg	226% 34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	Roasted Almonds	Recommended Dietary Allowance
Calcium	49.8% 498mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	43.6% 0.39mg	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	520% 41.6mg	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	144% 3.3mg	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	85.7% 600mg	95% 668mg	700mg per day for Men 19-50 years
Potassium	11.8% 401mg	29.7% 1011mg	3400mg per day for Men 19-50 years
Selenium	59.3% 32.6μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	47.3% 710mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	178% 19.5mg	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, QUAKER OAT LIFE, plain VS Roasted Almonds per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain 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, QUAKER OAT LIFE, plain vs Roasted Almonds:

• 5 ounces of Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain have 16.6 times more Vitamin B1, 1.2 times more Vitamin B2, 4.7 times more Vitamin B3, 2.2 times more Vitamin B5, 13.2 times more Vitamin B6 and 23.7 times more Vitamin B9 than Roasted Almonds.
• While 5 oz of Dry Roasted Almonds contain 39.2 times more Vitamin E than Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain.
• Both Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain vs Roasted Almonds:

• 5 ounces of Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain have 1.3 times more Calcium, 7.9 times more Iron, 11.5 times more Selenium, 167 times more Sodium and 4.2 times more Zinc than Roasted Almonds.
• While 5 oz of Dry Roasted Almonds contain 4 times more Copper, 2.8 times more Magnesium and 2.5 times more Potassium than Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain.
• Both Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain and Roasted Almonds contain similar levels of Manganese and Phosphorus per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain have 6.2 times more Omega 3, 3.7 times more Carbohydrate and 4 times more Sugars than Roasted Almonds.
• While 5 oz of Dry Roasted Almonds contain 1.6 times more Energy, 11.9 times more Fat, 4.9 times more Saturated Fat, 9.5 times more Omega 6, 1.7 times more Fiber and 2.1 times more Protein than Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain.
• 5 ounces of Roasted Almonds provide inadequate amounts of Omega 3