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

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	10%	10%	80%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	24.6% 714kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	8.2% 7.94g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	3.75% 1.2g	26% 8.35g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	14% 2.4g	158% 27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	116% 150g	27% 35g	130g per day for Men 19-50 years
Sugars	98% 70.7g	12.5% 9.03g	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% 0g	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	% 0.079g	g per day for Men 19-50 years
Sucrose	% 39.7g	% 8.7g	g per day for Men 19-50 years
Fiber	30.3% 11.5g	55% 21g	38g per day for Men 19-50 years
Protein	32.3% 18g	75.2% 42g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Oil 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	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	102% 1.33mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	130% 20.8mg	45.5% 7.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.65mg	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	18% 0.23mg	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	13.4% 53.6μg	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	344% 51.5mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	46.6% 466mg	57.7% 577mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	211% 1.9mg	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	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	38.7% 163mg	129% 544mg	420mg per day for Men 19-50 years
Manganese	176% 4.05mg	212% 4.9mg	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	132% 925mg	700mg per day for Men 19-50 years
Potassium	21% 714mg	40.8% 1387mg	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	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	0.45% 16.8g	0.15% 5.56g	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 Oil Roasted Almonds:

• Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have more Vitamin A, 8.6 times more Vitamin B1, 2.9 times more Vitamin B3, 3.6 times more Vitamin B5, 9.4 times more Vitamin B6, 7.9 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 64.9 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry and Oil Roasted Almonds have similar amounts of Vitamin B2 per 7 oz.
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry as well as Oil Roasted 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 Oil Roasted Almonds:

• Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 2.5 times more Iron and 440 times more Sodium than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 3 times more Copper, 3.3 times more Magnesium, 1.6 times more Phosphorus, 1.9 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 Oil Roasted 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 more Omega 3, 4.3 times more Carbohydrate, 7.8 times more Sugars and more Fructose than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.7 times more Energy, 13.8 times more Fat, 7 times more Saturated Fat, 11.2 times more Omega 6, 1.8 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 Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.