Comparing Nutrients in 7 ounces Cereals, oats, instant, fortified, maple and brown sugar, dry VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Cereals, oats, instant, fortified, maple and brown sugar, dry	10%	11%	79%
Almonds	14%	72%	14%

Macro Nutrients

	Cereals, oats, instant, fortified, maple and brown sugar, dry	Almonds	Recommended Dietary Allowance
Energy	26.4% 766kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	9.68% 9.4g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	4.82% 1.54g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	6.33% 0.1g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	18% 3.07g	144% 24.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	117% 152g	33% 42.8g	130g per day for Men 19-50 years
Sugars	83% 60g	12% 8.63g	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	0.49% 0.36g	0.3% 0.22g	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	% 0.77g	% 0.34g	g per day for Men 19-50 years
Sucrose	% 59g	% 7.84g	g per day for Men 19-50 years
Fiber	37.6% 14.3g	65.3% 25g	38g per day for Men 19-50 years
Protein	32.8% 18.4g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Cereals, oats, instant, fortified, maple and brown sugar, dry	Almonds	Recommended Dietary Allowance
Vitamin A	153% 1373μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	177% 2.12mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	153% 2mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	146% 23.3mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.22mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	223% 2.9mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	377% 113μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	73.4% 294μg	22% 87.3μg	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% 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	6.75% 1mg	339% 51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.3% 2.78μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, oats, instant, fortified, maple and brown sugar, dry	Almonds	Recommended Dietary Allowance
Calcium	51% 512mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	227% 2.05mg	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	257% 20.6mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	42.5% 179mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	198% 4.56mg	188% 4.32mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	200% 90μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	86.5% 605mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	21% 716mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	60.6% 33.3μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	67% 1002mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	0.34% 12.7g	0.24% 8.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cereals, oats, instant, fortified, maple and brown sugar, dry vs Almonds:

• Cereals, oats, instant, fortified, maple and brown sugar, dry have more Vitamin A, 5.2 times more Vitamin B1, 3.2 times more Vitamin B3, 1.3 times more Vitamin B5, 10.7 times more Vitamin B6, 3.4 times more Vitamin B9 and more Vitamin K than Almonds.
• While Almonds contain 50.3 times more Vitamin E than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• Both Cereals, oats, instant, fortified, maple and brown sugar, dry and Almonds have similar amounts of Vitamin B2 per 7 oz.
• Both Cereals, oats, instant, fortified, maple and brown sugar, dry as well as Almonds have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cereals, oats, instant, fortified, maple and brown sugar, dry vs Almonds:

• Cereals, oats, instant, fortified, maple and brown sugar, dry have 2.8 times more Iron, 4.1 times more Selenium and 505 times more Sodium than Almonds.
• While Almonds contain 4.3 times more Copper, 3 times more Magnesium, 1.6 times more Phosphorus, 2 times more Potassium and 1.8 times more Zinc than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• Both Cereals, oats, instant, fortified, maple and brown sugar, dry and Almonds have similar amounts of Calcium and Manganese per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cereals, oats, instant, fortified, maple and brown sugar, dry have 17 times more Omega 3, 3.6 times more Carbohydrate and 7 times more Sugars than Almonds.
• While Almonds contain 1.5 times more Energy, 10.6 times more Fat, 4.9 times more Saturated Fat, 8 times more Omega 6, 1.7 times more Fiber and 2.3 times more Protein than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• Both Cereals, oats, instant, fortified, maple and brown sugar, dry as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.