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

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	10%	10%	80%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Roasted Almonds	Recommended Dietary Allowance
Energy	24.6% 714kcal	41% 1187kcal	2900kcal per day for Men 19-50 years
Fat	8.2% 7.94g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	3.75% 1.2g	25.4% 8.12g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	14% 2.4g	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% 150g	32% 41.7g	130g per day for Men 19-50 years
Sugars	98% 70.7g	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	21% 15.3g	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	% 15g	% 0.02g	g per day for Men 19-50 years
Sucrose	% 39.7g	% 9.43g	g per day for Men 19-50 years
Fiber	30.3% 11.5g	57% 21.6g	38g per day for Men 19-50 years
Protein	32.3% 18g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Roasted 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	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	102% 1.33mg	183% 2.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	130% 20.8mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.65mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	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	106% 423μg	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	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	316% 47.4mg	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	Roasted Almonds	Recommended Dietary Allowance
Calcium	46.6% 466mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	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	226% 18mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	38.7% 163mg	132% 554mg	420mg per day for Men 19-50 years
Manganese	176% 4.05mg	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	82.8% 579mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	21% 714mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	10.5% 5.75μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	58.2% 873mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	35.7% 3.93mg	59.7% 6.57mg	11mg per day for Men 19-50 years
Water	0.45% 16.8g	0.13% 4.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry VS Roasted Almonds per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals, QUAKER, Instant Oatmeal, Raisin 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, QUAKER, Instant Oatmeal, Raisin and Spice, dry vs Roasted Almonds:

• 7 ounces of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have more Vitamin A, 10.3 times more Vitamin B1, 2.9 times more Vitamin B3, 2.6 times more Vitamin B5, 8.2 times more Vitamin B6 and 3.9 times more Vitamin B9 than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 1.8 times more Vitamin B2 and 59.8 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• 7 ounces of Roasted Almonds have insufficient amounts of Vitamin A
• Both Cereals, QUAKER, Instant Oatmeal, Raisin 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, QUAKER, Instant Oatmeal, Raisin and Spice, dry vs Roasted Almonds:

• 7 ounces of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 2.4 times more Iron, 1.5 times more Selenium and 146.7 times more Sodium than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 3.5 times more Copper, 3.4 times more Magnesium, 1.6 times more Phosphorus, 2 times more Potassium and 1.7 times more Zinc than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Raisin 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, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 4.2 times more Omega 3, 3.6 times more Carbohydrate, 7.3 times more Sugars and 770 times more Fructose than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 1.7 times more Energy, 13.1 times more Fat, 6.8 times more Saturated Fat, 10.7 times more Omega 6, 1.9 times more Fiber and 2.3 times more Protein than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• 7 ounces of Roasted Almonds provide inadequate amounts of Omega 3