Comparing Nutrients in 7 ounces Cereals, oats, instant, fortified, with cinnamon and spice, dry VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cereals, oats, instant, fortified, with cinnamon and spice, dry	10%	11%	79%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Roasted Almonds	Recommended Dietary Allowance
Energy	25.3% 732kcal	41% 1187kcal	2900kcal per day for Men 19-50 years
Fat	9.9% 9.6g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	4.76% 1.52g	25.4% 8.12g	32g per day for Men 19-50 years
Omega 3	6.95% 0.11g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	19% 3.25g	151% 25.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	116% 151g	32% 41.7g	130g per day for Men 19-50 years
Sugars	69.3% 50.3g	13.3% 9.64g	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	0.63% 0.46g	0.027% 0.02g	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	% 0.6g	% 0.02g	g per day for Men 19-50 years
Sucrose	% 48.6g	% 9.43g	g per day for Men 19-50 years
Fiber	41.8% 16g	57% 21.6g	38g per day for Men 19-50 years
Protein	33.8% 19g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	97% 873μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	124% 1.5mg	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	114% 1.5mg	183% 2.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	113% 18mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.75mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	20.8% 0.27mg	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	95% 379μg	27.3% 109μg	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	6.6% 0.99mg	316% 47.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Roasted Almonds	Recommended Dietary Allowance
Calcium	46.4% 464mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	66.6% 0.6mg	242% 2.2mg	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	210% 16.8mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	132% 554mg	420mg per day for Men 19-50 years
Manganese	223% 5.1mg	193% 4.43mg	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	91% 639mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	16.6% 564mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	57.4% 861mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	59.7% 6.57mg	11mg per day for Men 19-50 years
Water	0.37% 13.7g	0.13% 4.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, oats, instant, fortified, with cinnamon and spice, dry VS Roasted Almonds per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals, oats, instant, fortified, with cinnamon and spice, dry versus 7 oz of Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cereals, oats, instant, fortified, with cinnamon and spice, dry vs Roasted Almonds:

• 7 ounces of Cereals, oats, instant, fortified, with cinnamon and spice, dry have more Vitamin A, 9.7 times more Vitamin B1, 2.5 times more Vitamin B3, 2.8 times more Vitamin B5, 6.5 times more Vitamin B6 and 3.5 times more Vitamin B9 than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 1.6 times more Vitamin B2 and 47.8 times more Vitamin E than Cereals, oats, instant, fortified, with cinnamon and spice, dry.
• 7 ounces of Roasted Almonds have insufficient amounts of Vitamin A
• Both Cereals, oats, instant, fortified, with cinnamon and spice, dry as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Cereals, oats, instant, fortified, with cinnamon and spice, dry vs Roasted Almonds:

• 7 ounces of Cereals, oats, instant, fortified, with cinnamon and spice, dry have 2.3 times more Iron, 3.2 times more Selenium and 144.7 times more Sodium than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 3.6 times more Copper, 3 times more Magnesium, 1.5 times more Phosphorus, 2.5 times more Potassium and 1.4 times more Zinc than Cereals, oats, instant, fortified, with cinnamon and spice, dry.
• Both Cereals, oats, instant, fortified, with cinnamon and spice, dry and Roasted Almonds contain similar levels of Calcium and Manganese per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals, oats, instant, fortified, with cinnamon and spice, dry have 5.6 times more Omega 3, 3.6 times more Carbohydrate and 5.2 times more Sugars than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 1.6 times more Energy, 10.9 times more Fat, 5.3 times more Saturated Fat, 7.9 times more Omega 6, 1.4 times more Fiber and 2.2 times more Protein than Cereals, oats, instant, fortified, with cinnamon and spice, dry.
• 7 ounces of Roasted Almonds provide inadequate amounts of Omega 3