Comparing Nutrients in 5 ounces Oil Roasted Almonds VS Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	10%	10%	80%

Macro Nutrients

	Oil Roasted Almonds	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Energy	29.7% 860kcal	17.6% 510kcal	2900kcal per day for Men 19-50 years
Fat	80.6% 78.2g	5.85% 5.67g	97g per day for Men 19-50 years
Saturated Fat	18.6% 5.96g	2.68% 0.86g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	113% 19g	10% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.3% 25g	82.5% 107g	130g per day for Men 19-50 years
Sugars	8.9% 6.45g	69.7% 50.5g	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	15% 11g	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	% 0.057g	% 10.8g	g per day for Men 19-50 years
Sucrose	% 6.2g	% 28.3g	g per day for Men 19-50 years
Fiber	39% 15g	21.6% 8.22g	38g per day for Men 19-50 years
Protein	53.7% 30g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	78% 700μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	93% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85% 1.1mg	73% 0.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.5% 5.2mg	93% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.5% 0.32mg	23.5% 1.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	121% 1.57mg	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	9.57% 38.3μg	75.5% 302μg	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	1.1% 0.99mg	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	245% 37mg	3.78% 0.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.7% 3.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Calcium	41.2% 412mg	33.3% 333mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	50% 0.45mg	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	65.2% 5.2mg	161% 13mg	8mg per day for Men 19-50 years
Magnesium	92% 388mg	27.7% 116mg	420mg per day for Men 19-50 years
Manganese	152% 3.5mg	126% 2.9mg	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	94% 661mg	59% 414mg	700mg per day for Men 19-50 years
Potassium	29% 991mg	15% 510mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	7.47% 4.1μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	41.6% 624mg	1500mg per day for Men 19-50 years
Zinc	39.6% 4.35mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Oil Roasted Almonds vs Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry:

• Oil Roasted Almonds have 64.9 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• While Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain more Vitamin A, 8.6 times more Vitamin B1, 2.9 times more Vitamin B3, 3.6 times more Vitamin B5, 9.4 times more Vitamin B6, 7.9 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have similar amounts of Vitamin B2 per 5 oz.
• Both Oil Roasted Almonds as well as Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Oil Roasted Almonds vs Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry:

• Oil Roasted Almonds have 1.2 times more Calcium, 3 times more Copper, 3.3 times more Magnesium, 1.2 times more Manganese, 1.6 times more Phosphorus, 1.9 times more Potassium, 1.4 times more Selenium and 1.6 times more Zinc than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• While Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain 2.5 times more Iron and 440 times more Sodium than Oil Roasted Almonds.

Comparison of macro-nutrients per 5 ounces:

• Oil Roasted Almonds have 1.7 times more Energy, 13.8 times more Fat, 7 times more Saturated Fat, 11.2 times more Omega 6, 1.8 times more Fiber and 2.3 times more Protein than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• While Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain more Omega 3, 4.3 times more Carbohydrate, 7.8 times more Sugars and more Fructose than Oil Roasted Almonds.
• Both Oil Roasted Almonds as well as Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.