Comparing Nutrients in 7 ounces Cereals ready-to-eat, QUAKER, CAP VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, CAP	7%	19%	74%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, CAP	Blanched Almonds	Recommended Dietary Allowance
Energy	28.5% 828kcal	40.4% 1171kcal	2900kcal per day for Men 19-50 years
Fat	19% 18.3g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	24.3% 7.78g	24.5% 7.84g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	25% 4.2g	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	120% 156g	28.5% 37g	130g per day for Men 19-50 years
Sugars	91% 66.2g	12.7% 9.2g	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% 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	NA	% 0.06g	g per day for Men 19-50 years
Sucrose	NA	% 8.85g	g per day for Men 19-50 years
Fiber	14% 5.36g	51.7% 19.6g	38g per day for Men 19-50 years
Protein	25% 14g	76% 42.5g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, CAP	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	253% 3.04mg	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	264% 3.44mg	109% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	253% 40.4mg	43.4% 6.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	311% 4.04mg	17.6% 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	771% 3084μg	24.3% 97μg	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	8.07% 1.2mg	314% 47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, CAP	Blanched Almonds	Recommended Dietary Allowance
Calcium	1.8% 18mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	24.5% 0.22mg	226% 2.04mg	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	455% 36.4mg	81.4% 6.5mg	8mg per day for Men 19-50 years
Magnesium	32.6% 137mg	127% 532mg	420mg per day for Men 19-50 years
Manganese	NA	158% 3.64mg	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	55% 385mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	13.8% 468mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	27% 15μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	98% 1472mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	276% 30.3mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	0.13% 4.96g	0.24% 8.95g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, QUAKER, CAP VS Blanched Almonds per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals ready-to-eat, QUAKER, CAP versus 7 oz of Blanched Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cereals ready-to-eat, QUAKER, CAP vs Blanched Almonds:

• 7 ounces of Cereals ready-to-eat, QUAKER, CAP have 8 times more Vitamin B1, 2.4 times more Vitamin B2, 5.8 times more Vitamin B3, 17.7 times more Vitamin B6 and 31.7 times more Vitamin B9 than Blanched Almonds.
• While 7 oz of Blanched Almonds contain 38.9 times more Vitamin E than Cereals ready-to-eat, QUAKER, CAP.
• Both Cereals ready-to-eat, QUAKER, CAP as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Cereals ready-to-eat, QUAKER, CAP vs Blanched Almonds:

• 7 ounces of Cereals ready-to-eat, QUAKER, CAP have 5.6 times more Iron, 2.3 times more Selenium, 39.1 times more Sodium and 5.1 times more Zinc than Blanched Almonds.
• While 7 oz of Blanched Almonds contain 26.2 times more Calcium, 9.3 times more Copper, 3.9 times more Magnesium, 2.5 times more Phosphorus and 2.8 times more Potassium than Cereals ready-to-eat, QUAKER, CAP.
• 7 ounces of Cereals ready-to-eat, QUAKER, CAP lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals ready-to-eat, QUAKER, CAP have 4.2 times more Carbohydrate and 7.2 times more Sugars than Blanched Almonds.
• While 7 oz of Blanched Almonds contain 1.4 times more Energy, 5.7 times more Fat, 5.8 times more Omega 6, 3.7 times more Fiber and 3 times more Protein than Cereals ready-to-eat, QUAKER, CAP.
• Both Cereals ready-to-eat, QUAKER, CAP and Blanched Almonds offer comparable quantities of Saturated Fat per seven ounces.
• Both Cereals ready-to-eat, QUAKER, CAP as well as Blanched Almonds provide inadequate amounts of Omega 3 in seven ounces.