Comparing Nutrients in 5 ounces Blanched Almonds VS Cereals ready-to-eat, QUAKER, KING VITAMAN

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cereals ready-to-eat, QUAKER, KING VITAMAN	7%	8%	85%

Macro Nutrients

	Blanched Almonds	Cereals ready-to-eat, QUAKER, KING VITAMAN	Recommended Dietary Allowance
Energy	29% 836kcal	18.6% 540kcal	2900kcal per day for Men 19-50 years
Fat	76.7% 74.4g	5.03% 4.88g	97g per day for Men 19-50 years
Saturated Fat	17.5% 5.6g	7% 2.25g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	9.05% 1.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.4% 26.5g	91% 119g	130g per day for Men 19-50 years
Sugars	9.05% 6.56g	39.6% 28.7g	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% 0g	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	% 0.043g	NA	g per day for Men 19-50 years
Sucrose	% 6.32g	NA	g per day for Men 19-50 years
Fiber	37% 14g	12.7% 4.8g	38g per day for Men 19-50 years
Protein	54% 30.3g	16.2% 9.1g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Cereals ready-to-eat, QUAKER, KING VITAMAN	Recommended Dietary Allowance
Vitamin A	0% 0μg	152% 1372μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.6% 0.27mg	150% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.5% 1mg	155% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	149% 24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.45mg	16% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	182% 2.37mg	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	17.4% 69.5μg	473% 1891μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	295% 7.1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	63% 56.7mg	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	224% 33.7mg	43% 6.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.24% 0.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Cereals ready-to-eat, QUAKER, KING VITAMAN	Recommended Dietary Allowance
Calcium	33.5% 335mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	14.3% 0.13mg	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	58% 4.65mg	514% 41mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	27.7% 116mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	25.4% 0.58mg	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	97% 682mg	50.6% 354mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	11% 380mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	16.8% 9.2μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	78% 1169mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	164% 18mg	11mg per day for Men 19-50 years
Water	0.17% 6.4g	0.13% 4.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Blanched Almonds vs Cereals ready-to-eat, QUAKER, KING VITAMAN:

• Blanched Almonds have 5.2 times more Vitamin E than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• While Cereals ready-to-eat, QUAKER, KING VITAMAN contain more Vitamin A, 6.6 times more Vitamin B1, 2 times more Vitamin B2, 4.8 times more Vitamin B3, 1.8 times more Vitamin B5, 14.5 times more Vitamin B6, 27.2 times more Vitamin B9, more Vitamin B12 and more Vitamin C than Blanched Almonds.
• Both Blanched Almonds as well as Cereals ready-to-eat, QUAKER, KING VITAMAN have insufficient amounts of Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Blanched Almonds vs Cereals ready-to-eat, QUAKER, KING VITAMAN:

• Blanched Almonds have 23.6 times more Calcium, 11.3 times more Copper, 3.3 times more Magnesium, 4.5 times more Manganese, 1.9 times more Phosphorus and 2.5 times more Potassium than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• While Cereals ready-to-eat, QUAKER, KING VITAMAN contain 8.8 times more Iron, 2 times more Selenium, 43.4 times more Sodium and 4.3 times more Zinc than Blanched Almonds.

Comparison of macro-nutrients per 5 ounces:

• Blanched Almonds have 1.5 times more Energy, 15.3 times more Fat, 2.5 times more Saturated Fat, 11.4 times more Omega 6, 2.9 times more Fiber and 3.3 times more Protein than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• While Cereals ready-to-eat, QUAKER, KING VITAMAN contain 8 times more Omega 3, 4.5 times more Carbohydrate and 4.4 times more Sugars than Blanched Almonds.
• Both Blanched Almonds as well as Cereals ready-to-eat, QUAKER, KING VITAMAN have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.