Comparing Nutrients in 5 ounces Almonds VS Cereals ready-to-eat, QUAKER, Oatmeal Squares

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cereals ready-to-eat, QUAKER, Oatmeal Squares	11%	11%	78%

Macro Nutrients

	Almonds	Cereals ready-to-eat, QUAKER, Oatmeal Squares	Recommended Dietary Allowance
Energy	28.3% 821kcal	18.5% 537kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	7.06% 6.85g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	3.87% 1.24g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	6.02% 0.096g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	12% 2.06g	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	84.8% 110g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	32.6% 23.7g	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	31% 11.8g	38g per day for Men 19-50 years
Protein	53.5% 30g	29% 16g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cereals ready-to-eat, QUAKER, Oatmeal Squares	Recommended Dietary Allowance
Vitamin A	0% 0μg	56% 505μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.2% 0.29mg	80.7% 0.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	93% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	84.8% 13.6mg	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	96% 1.25mg	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	256% 1023μg	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	18% 16.3mg	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	46% 6.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.9% 2.27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Cereals ready-to-eat, QUAKER, Oatmeal Squares	Recommended Dietary Allowance
Calcium	38% 381mg	28.5% 285mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	74.7% 0.67mg	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	519% 41.5mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	39% 163mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	187% 4.3mg	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	75% 526mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	15% 506mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	17.8% 9.8μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	32.8% 492mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	93% 10mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	0.11% 3.9g	3700g per day for Men 19-50 years

Nutrient Comparison: Almonds VS Cereals ready-to-eat, QUAKER, Oatmeal Squares per 5 oz

Compare the macro and micronutrient content in 5 oz of Almonds versus 5 oz of Cereals ready-to-eat, QUAKER, Oatmeal Squares 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, Oatmeal Squares:

• 5 ounces of Almonds have 1.3 times more Vitamin B2 and 5.3 times more Vitamin E than Cereals ready-to-eat, QUAKER, Oatmeal Squares.
• While 5 oz of Cereals ready-to-eat, QUAKER, Oatmeal Squares contain more Vitamin A, 3.3 times more Vitamin B1, 2.6 times more Vitamin B3, 6.4 times more Vitamin B6, 16.4 times more Vitamin B9 and more Vitamin C than Almonds.
• 5 ounces of Almonds have insufficient amounts of Vitamin A and Vitamin C
• Both Almonds as well as Cereals ready-to-eat, QUAKER, Oatmeal Squares have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in five ounces.

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

• 5 ounces of Almonds have 1.3 times more Calcium, 2.2 times more Copper, 2.3 times more Magnesium, 1.3 times more Phosphorus and 2.1 times more Potassium than Cereals ready-to-eat, QUAKER, Oatmeal Squares.
• While 5 oz of Cereals ready-to-eat, QUAKER, Oatmeal Squares contain 7.9 times more Iron, 1.4 times more Manganese, 1.7 times more Selenium, 347 times more Sodium and 2.3 times more Zinc than Almonds.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Almonds have 1.5 times more Energy, 10.3 times more Fat, 4.4 times more Saturated Fat, 8.5 times more Omega 6, 1.5 times more Fiber and 1.9 times more Protein than Cereals ready-to-eat, QUAKER, Oatmeal Squares.
• While 5 oz of Cereals ready-to-eat, QUAKER, Oatmeal Squares contain 22.7 times more Omega 3, 3.6 times more Carbohydrate and 3.8 times more Sugars than Almonds.
• 5 ounces of Almonds provide inadequate amounts of Omega 3