Comparing Nutrients in 7 ounces Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	11%	11%	78%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	26% 752kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.7g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	5.46% 1.75g	26% 8.35g	32g per day for Men 19-50 years
Omega 3	8.7% 0.14g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	17.3% 2.94g	158% 27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	119% 155g	27% 35g	130g per day for Men 19-50 years
Sugars	45.6% 33g	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	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	% 0.079g	g per day for Men 19-50 years
Sucrose	NA	% 8.7g	g per day for Men 19-50 years
Fiber	45.4% 17.3g	55% 21g	38g per day for Men 19-50 years
Protein	39.8% 22.3g	75.2% 42g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	78% 703μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	124% 1.5mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	128% 1.67mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	118% 19mg	45.5% 7.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	134% 1.75mg	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	360% 1441μg	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	26.5% 24mg	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	43% 6.43mg	344% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.65% 3.18μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	41.7% 417mg	57.7% 577mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	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	732% 58.5mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	54% 226mg	129% 544mg	420mg per day for Men 19-50 years
Manganese	NA	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	105% 732mg	132% 925mg	700mg per day for Men 19-50 years
Potassium	21% 712mg	40.8% 1387mg	3400mg per day for Men 19-50 years
Selenium	22.7% 12.5μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	45.5% 683mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	0.15% 5.46g	0.15% 5.56g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon VS Oil Roasted Almonds per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon versus 7 oz of Oil Roasted 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, Oatmeal Squares, cinnamon vs Oil Roasted Almonds:

• 7 ounces of Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon have more Vitamin A, 8.2 times more Vitamin B1, 2.6 times more Vitamin B3, 7.5 times more Vitamin B6, 26.9 times more Vitamin B9 and more Vitamin C than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 8 times more Vitamin E than Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon.
• Both Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon and Oil Roasted Almonds provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin A and Vitamin C
• Both Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon vs Oil Roasted Almonds:

• 7 ounces of Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon have 8 times more Iron, 1.5 times more Selenium, 344 times more Sodium and 2.3 times more Zinc than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 1.4 times more Calcium, 2.1 times more Copper, 2.4 times more Magnesium, 1.3 times more Phosphorus and 1.9 times more Potassium than Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon have more Omega 3, 4.4 times more Carbohydrate and 3.7 times more Sugars than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 1.6 times more Energy, 11.3 times more Fat, 4.8 times more Saturated Fat, 9.1 times more Omega 6 and 1.9 times more Protein than Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon.
• Both Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon and Oil Roasted Almonds offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3