Comparing Nutrients in 7 ounces Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal	12%	12%	76%
Almonds	14%	72%	14%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal	Almonds	Recommended Dietary Allowance
Energy	25.5% 738kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	10.3% 10g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	5.5% 1.77g	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	115% 150g	33% 42.8g	130g per day for Men 19-50 years
Sugars	42.6% 31g	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	45% 17g	65.3% 25g	38g per day for Men 19-50 years
Protein	40.6% 22.7g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal	Almonds	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	91% 1.1mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.3% 3.57mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	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	18% 71.4μg	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	59.4% 8.9mg	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 ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal	Almonds	Recommended Dietary Allowance
Calcium	11.5% 115mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	NA	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	101% 8.08mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	NA	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	122% 851mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	28.5% 970mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	NA	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	86.4% 1296mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	52% 5.74mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	0.21% 7.94g	0.24% 8.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal vs Almonds:

• Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal have 2.7 times more Vitamin B1 than Almonds.
• While Almonds contain 3.6 times more Vitamin B2, 2 times more Vitamin B3 and 5.7 times more Vitamin E than Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal.
• Both Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal and Almonds have similar amounts of Vitamin B6 and Vitamin B9 per 7 oz.
• Both Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal vs Almonds:

• Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal have 653 times more Sodium than Almonds.
• While Almonds contain 4.6 times more Calcium, 2 times more Magnesium and 1.5 times more Potassium than Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal.
• Both Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal and Almonds have similar amounts of Iron, Phosphorus and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal have 3.5 times more Carbohydrate and 3.6 times more Sugars than Almonds.
• While Almonds contain 1.6 times more Energy, 9.9 times more Fat, 4.3 times more Saturated Fat, 1.5 times more Fiber and 1.8 times more Protein than Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal.
• Both Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.