Comparing Nutrients in 5 ounces Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	17%	5%	78%
Almonds	14%	72%	14%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	Almonds	Recommended Dietary Allowance
Energy	18% 519kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	3.14% 3.05g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	1.83% 0.59g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	3.54% 0.057g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	6.7% 1.14g	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	83.3% 108g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	2.68% 1.94g	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	35% 13.3g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	41% 23g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75.5% 0.91mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.3% 0.56mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.5mg	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	14% 0.18mg	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	54.6% 218μg	15.6% 62.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	25% 0.6μg	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	0% 0mg	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.36% 2.83μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	Almonds	Recommended Dietary Allowance
Calcium	3.4% 34mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	71.3% 0.64mg	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	78% 6.25mg	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	45% 189mg	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	67% 469mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	15% 516mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	317% 174μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	39.6% 4.35mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	0.14% 5.23g	0.17% 6.25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat vs Almonds:

• Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat have 3.1 times more Vitamin B1, 1.5 times more Vitamin B3, 3.5 times more Vitamin B9, more Vitamin B12 and more Vitamin K than Almonds.
• While Almonds contain 2.9 times more Vitamin B2 and more Vitamin E than Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat.
• Both Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat and Almonds have similar amounts of Vitamin B6 per 5 oz.
• Both Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat as well as Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat vs Almonds:

• Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat have 30 times more Selenium than Almonds.
• While Almonds contain 11.2 times more Calcium, 2.3 times more Copper, 2 times more Magnesium, 1.5 times more Phosphorus and 2 times more Potassium than Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat.
• Both Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat and Almonds have similar amounts of Iron and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat have 13.3 times more Omega 3 and 3.5 times more Carbohydrate than Almonds.
• While Almonds contain 1.6 times more Energy, 23.2 times more Fat, 9.2 times more Saturated Fat, 15.3 times more Omega 6, 3.2 times more Sugars, 1.3 times more Fiber and 1.3 times more Protein than Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat.
• Both Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.