Comparing Nutrients in 7 ounces Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	10%	10%	80%
Almonds	14%	72%	14%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Almonds	Recommended Dietary Allowance
Energy	24.6% 714kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	8.2% 7.94g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	3.75% 1.2g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	14% 2.4g	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	116% 150g	33% 42.8g	130g per day for Men 19-50 years
Sugars	98% 70.7g	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	21% 15.3g	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	% 15g	% 0.34g	g per day for Men 19-50 years
Sucrose	% 39.7g	% 7.84g	g per day for Men 19-50 years
Fiber	30.3% 11.5g	65.3% 25g	38g per day for Men 19-50 years
Protein	32.3% 18g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Almonds	Recommended Dietary Allowance
Vitamin A	109% 980μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	131% 1.57mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	102% 1.33mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	130% 20.8mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.65mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	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	106% 423μg	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	1.54% 1.4mg	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	5.3% 0.79mg	339% 51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.8% 4.56μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Almonds	Recommended Dietary Allowance
Calcium	46.6% 466mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	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	226% 18mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	38.7% 163mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	176% 4.05mg	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	82.8% 579mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	21% 714mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	10.5% 5.75μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	58.2% 873mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	35.7% 3.93mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	0.45% 16.8g	0.24% 8.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry vs Almonds:

• Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have more Vitamin A, 3.9 times more Vitamin B1, 2.9 times more Vitamin B3, 1.8 times more Vitamin B5, 8.1 times more Vitamin B6, 4.8 times more Vitamin B9 and more Vitamin K than Almonds.
• While Almonds contain 1.7 times more Vitamin B2 and 64.1 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, 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, Raisin and Spice, dry vs Almonds:

• Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 2.5 times more Iron and 440 times more Sodium than Almonds.
• While Almonds contain 3.2 times more Copper, 3.3 times more Magnesium, 1.6 times more Phosphorus, 2 times more Potassium, 1.4 times more Selenium and 1.6 times more Zinc than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry and Almonds have similar amounts of Calcium and Manganese per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 14 times more Omega 3, 3.5 times more Carbohydrate, 8.2 times more Sugars and 70 times more Fructose than Almonds.
• While Almonds contain 1.6 times more Energy, 12.5 times more Fat, 6.3 times more Saturated Fat, 10.2 times more Omega 6, 2.2 times more Fiber and 2.3 times more Protein than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.