Comparing Nutrients in 7 ounces Cereals, QUAKER, Oat Bran, QUAKER/MOTHER VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Oat Bran, QUAKER/MOTHER	17%	18%	65%
Almonds	14%	72%	14%

Macro Nutrients

	Cereals, QUAKER, Oat Bran, QUAKER/MOTHER	Almonds	Recommended Dietary Allowance
Energy	25% 722kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	16.3% 16g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	8.87% 2.84g	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	96% 125g	33% 42.8g	130g per day for Men 19-50 years
Sugars	3.9% 2.84g	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	74.7% 28.4g	65.3% 25g	38g per day for Men 19-50 years
Protein	60.3% 33.8g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Oat Bran, QUAKER/MOTHER	Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	160% 1.92mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.8% 0.6mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.7% 1.7mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.8% 0.22mg	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	19% 75.4μg	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	NA	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, Oat Bran, QUAKER/MOTHER	Almonds	Recommended Dietary Allowance
Calcium	15.7% 157mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	66% 0.6mg	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	200% 16mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	114% 478mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	492% 11.3mg	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	197% 1377mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	33.8% 1149mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	75.8% 8.33mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	0.48% 17.7g	0.24% 8.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cereals, QUAKER, Oat Bran, QUAKER/MOTHER vs Almonds:

• Cereals, QUAKER, Oat Bran, QUAKER/MOTHER have 4.7 times more Vitamin B1 and 1.8 times more Vitamin B5 than Almonds.
• While Almonds contain 3.8 times more Vitamin B2 and 4.5 times more Vitamin B3 than Cereals, QUAKER, Oat Bran, QUAKER/MOTHER.
• Both Cereals, QUAKER, Oat Bran, QUAKER/MOTHER and Almonds have similar amounts of Vitamin B6 and Vitamin B9 per 7 oz.
• Both Cereals, QUAKER, Oat Bran, QUAKER/MOTHER 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, Oat Bran, QUAKER/MOTHER vs Almonds:

• Cereals, QUAKER, Oat Bran, QUAKER/MOTHER have 2.2 times more Iron, 2.6 times more Manganese, 1.4 times more Phosphorus and 1.3 times more Zinc than Almonds.
• While Almonds contain 3.4 times more Calcium, 3.4 times more Copper, 1.3 times more Potassium and more Selenium than Cereals, QUAKER, Oat Bran, QUAKER/MOTHER.
• Both Cereals, QUAKER, Oat Bran, QUAKER/MOTHER and Almonds have similar amounts of Magnesium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cereals, QUAKER, Oat Bran, QUAKER/MOTHER have 2.9 times more Carbohydrate than Almonds.
• While Almonds contain 1.6 times more Energy, 6.3 times more Fat, 2.7 times more Saturated Fat and 3 times more Sugars than Cereals, QUAKER, Oat Bran, QUAKER/MOTHER.
• Both Cereals, QUAKER, Oat Bran, QUAKER/MOTHER and Almonds have similar amounts of Fiber and Protein per 7 oz.
• Both Cereals, QUAKER, Oat Bran, QUAKER/MOTHER as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.