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

Macros Ratio

	Protein	Fat	Carbs
Cereals, oats, instant, fortified, maple and brown sugar, dry	10%	11%	79%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Cereals, oats, instant, fortified, maple and brown sugar, dry	Blanched Almonds	Recommended Dietary Allowance
Energy	26.4% 766kcal	40.4% 1171kcal	2900kcal per day for Men 19-50 years
Fat	9.68% 9.4g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	4.82% 1.54g	24.5% 7.84g	32g per day for Men 19-50 years
Omega 3	6.33% 0.1g	0.5% 0.008g	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	28.5% 37g	130g per day for Men 19-50 years
Sugars	83% 60g	12.7% 9.2g	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% 0g	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	% 0.06g	g per day for Men 19-50 years
Sucrose	% 59g	% 8.85g	g per day for Men 19-50 years
Fiber	37.6% 14.3g	51.7% 19.6g	38g per day for Men 19-50 years
Protein	32.8% 18.4g	76% 42.5g	56g per day for Men 19-50 years

Vitamins

	Cereals, oats, instant, fortified, maple and brown sugar, dry	Blanched 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	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	153% 2mg	109% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	146% 23.3mg	43.4% 6.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.22mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	223% 2.9mg	17.6% 0.23mg	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	73.4% 294μg	24.3% 97μg	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	314% 47mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	51% 512mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	226% 2.04mg	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	81.4% 6.5mg	8mg per day for Men 19-50 years
Magnesium	42.5% 179mg	127% 532mg	420mg per day for Men 19-50 years
Manganese	198% 4.56mg	158% 3.64mg	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	86.5% 605mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	21% 716mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	60.6% 33.3μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	67% 1002mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	0.34% 12.7g	0.24% 8.95g	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 Blanched Almonds:

• Cereals, oats, instant, fortified, maple and brown sugar, dry have more Vitamin A, 5.6 times more Vitamin B1, 1.4 times more Vitamin B2, 3.4 times more Vitamin B3, 2 times more Vitamin B5, 12.7 times more Vitamin B6, 3 times more Vitamin B9 and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 46.6 times more Vitamin E than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• Both Cereals, oats, instant, fortified, maple and brown sugar, dry as well as Blanched 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 Blanched Almonds:

• Cereals, oats, instant, fortified, maple and brown sugar, dry have 3.2 times more Iron, 1.3 times more Manganese, 5.3 times more Selenium and 26.6 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 4.3 times more Copper, 3 times more Magnesium, 1.6 times more Phosphorus, 1.8 times more Potassium and 1.7 times more Zinc than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• Both Cereals, oats, instant, fortified, maple and brown sugar, dry and Blanched Almonds have similar amounts of Calcium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cereals, oats, instant, fortified, maple and brown sugar, dry have 12.8 times more Omega 3, 4.1 times more Carbohydrate and 6.5 times more Sugars than Blanched Almonds.
• While Blanched Almonds contain 1.5 times more Energy, 11.1 times more Fat, 5.1 times more Saturated Fat, 8 times more Omega 6, 1.4 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 Blanched Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.