Comparing Nutrients in 7 ounces Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry	9%	17%	74%
Almonds	14%	72%	14%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry	Almonds	Recommended Dietary Allowance
Energy	26.3% 762kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	15.5% 15g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	15% 4.8g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	NA	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	NA	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	112% 146g	33% 42.8g	130g per day for Men 19-50 years
Sugars	79% 57.4g	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	NA	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	NA	% 0.34g	g per day for Men 19-50 years
Sucrose	NA	% 7.84g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	65.3% 25g	38g per day for Men 19-50 years
Protein	30.8% 17.2g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry	Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	109% 1.3mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	114% 1.5mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	109% 17.4mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	134% 1.75mg	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	87.3% 349μg	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	5.7% 0.85mg	339% 51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry	Almonds	Recommended Dietary Allowance
Calcium	43.7% 437mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	NA	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	196% 15.7mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	42% 177mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	NA	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	85.6% 599mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	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	66% 992mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	36.3% 4mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	0.37% 13.6g	0.24% 8.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry vs Almonds:

• Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry have 3.2 times more Vitamin B1, 2.4 times more Vitamin B3, 6.4 times more Vitamin B6 and 4 times more Vitamin B9 than Almonds.
• While Almonds contain 1.5 times more Vitamin B2 and 59.6 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry.
• Both Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, 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, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry vs Almonds:

• Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry have 2.1 times more Iron and 500 times more Sodium than Almonds.
• While Almonds contain 3 times more Magnesium, 1.6 times more Phosphorus, 2.9 times more Potassium and 1.6 times more Zinc than Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry.
• Both Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry and Almonds have similar amounts of Calcium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry have 3.4 times more Carbohydrate and 6.6 times more Sugars than Almonds.
• While Almonds contain 1.5 times more Energy, 6.6 times more Fat, 1.6 times more Saturated Fat, 2 times more Fiber and 2.4 times more Protein than Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry.
• Both Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.