Comparing Nutrients in 7 ounces Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	8%	6%	86%
Almonds	14%	72%	14%

Macro Nutrients

	Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	Almonds	Recommended Dietary Allowance
Energy	5.06% 147kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	2.23% 0.38g	144% 24.5g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.3% 31.7g	33% 42.8g	130g per day for Men 19-50 years
Sugars	0.27% 0.2g	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% 0g	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	% 0g	% 0.34g	g per day for Men 19-50 years
Sucrose	% 0.2g	% 7.84g	g per day for Men 19-50 years
Fiber	5.74% 2.2g	65.3% 25g	38g per day for Men 19-50 years
Protein	5.6% 3.14g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.6% 0.28mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.6% 0.27mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.7% 3.3mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.06% 0.1mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.27% 0.056mg	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	13.4% 53.6μg	22% 87.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.13% 0.02mg	339% 51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	Almonds	Recommended Dietary Allowance
Calcium	12.7% 127mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	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	166% 13.3mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	4.23% 0.097mg	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	3.97% 27.8mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	1.58% 53.6mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	NA	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	30% 450mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	1.62% 0.18mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	4.36% 161g	0.24% 8.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt vs Almonds:

• Almonds contain 1.4 times more Vitamin B1, 8.4 times more Vitamin B2, 2.2 times more Vitamin B3, 9.1 times more Vitamin B5, 4.9 times more Vitamin B6, 1.6 times more Vitamin B9 and 2563 times more Vitamin E than Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt.
• Both Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt as well as Almonds have insufficient amounts of Vitamin C and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt vs Almonds:

• Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt have 1.8 times more Iron, 227 times more Sodium and 18.4 times more Water than Almonds.
• While Almonds contain 4.2 times more Calcium, more Copper, 45 times more Magnesium, 44.5 times more Manganese, 34.4 times more Phosphorus, 27.1 times more Potassium and 34.7 times more Zinc than Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt.

Comparison of macro-nutrients per 7 ounces:

• Almonds contain 7.8 times more Energy, 101.9 times more Fat, 50 times more Saturated Fat, 64.5 times more Omega 6, 1.4 times more Carbohydrate, 43.5 times more Sugars, 11.4 times more Fiber and 13.4 times more Protein than Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt.
• Both Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt as well as Almonds have insufficient amounts of Omega 3, Fructose, Glucose and Sucrose in 7 oz.