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

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS	4%	4%	92%

Macro Nutrients

	Almonds	Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS	Recommended Dietary Allowance
Energy	28.3% 821kcal	18.7% 541kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	2.35% 2.3g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	1.37% 0.44g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	NA	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.5% 30.5g	98% 127g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	84.3% 61g	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	0.22% 0.16g	NA	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	% 0.24g	NA	g per day for Men 19-50 years
Sucrose	% 5.6g	NA	g per day for Men 19-50 years
Fiber	46.6% 17.7g	10% 3.83g	38g per day for Men 19-50 years
Protein	53.5% 30g	10.7% 5.97g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.4% 12.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.2% 0.29mg	17.7% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	9.4% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	269% 80.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15.6% 62.4μg	5.3% 21.3μg	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	0.31% 0.28mg	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	242% 36.3mg	24.6% 3.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS	Recommended Dietary Allowance
Calcium	38% 381mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	NA	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	65.7% 5.26mg	36.5% 2.9mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	20.6% 86.5mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	143% 64.2μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	97% 682mg	33.6% 235mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	9.42% 320mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	NA	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	42.7% 641mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	14.3% 1.57mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	0.096% 3.54g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Almonds versus 5 oz of Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Almonds vs Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS:

• 5 ounces of Almonds have 1.4 times more Vitamin B1, 22.8 times more Vitamin B2, 3.4 times more Vitamin B3, 3.4 times more Vitamin B6, 2.9 times more Vitamin B9 and 9.9 times more Vitamin E than Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS.
• Both Almonds as well as Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

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

• 5 ounces of Almonds have 16.8 times more Calcium, 1.8 times more Iron, 4.4 times more Magnesium, 2.9 times more Phosphorus, 3.2 times more Potassium and 2.8 times more Zinc than Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS.
• While 5 oz of Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS contain 452 times more Sodium than Almonds.
• 5 ounces of Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Almonds have 1.5 times more Energy, 31 times more Fat, 12.3 times more Saturated Fat, 4.6 times more Fiber and 5 times more Protein than Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS.
• While 5 oz of Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS contain 4.2 times more Carbohydrate and 9.9 times more Sugars than Almonds.