Comparing Nutrients in 7 ounces Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	6%	9%	85%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	Roasted Almonds	Recommended Dietary Allowance
Energy	22.7% 657kcal	41% 1187kcal	2900kcal per day for Men 19-50 years
Fat	8.3% 8.06g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	12.6% 4.03g	25.4% 8.12g	32g per day for Men 19-50 years
Omega 3	4.34% 0.069g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	14% 2.37g	151% 25.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	128% 166g	32% 41.7g	130g per day for Men 19-50 years
Sugars	56.6% 41g	13.3% 9.64g	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	0.027% 0.02g	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	% 0.02g	g per day for Men 19-50 years
Sucrose	NA	% 9.43g	g per day for Men 19-50 years
Fiber	80% 30.4g	57% 21.6g	38g per day for Men 19-50 years
Protein	22.6% 12.6g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	Roasted 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	83.7% 1mg	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	264% 3.43mg	183% 2.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	253% 40.5mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	311% 4.04mg	20.8% 0.27mg	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	27.3% 109μg	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	8.86% 1.33mg	316% 47.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	Roasted Almonds	Recommended Dietary Allowance
Calcium	14% 141mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	25.8% 0.23mg	242% 2.2mg	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	768% 61.5mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	29% 121mg	132% 554mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	193% 4.43mg	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	52.7% 369mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	14% 474mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	100% 1506mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	276% 30.4mg	59.7% 6.57mg	11mg per day for Men 19-50 years
Water	0.13% 4.96g	0.13% 4.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN VS Roasted Almonds per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN versus 7 oz of 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, QUAKER CRUNCHY BRAN vs Roasted Almonds:

• 7 ounces of Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN have 6.6 times more Vitamin B1, 1.4 times more Vitamin B2, 5.6 times more Vitamin B3, 15 times more Vitamin B6 and 28.3 times more Vitamin B9 than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 35.7 times more Vitamin E than Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN.
• Both Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN and Roasted Almonds provide similar amounts of Vitamin B5 per seven ounces.
• Both Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN as well as Dry Roasted 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, QUAKER CRUNCHY BRAN vs Roasted Almonds:

• 7 ounces of Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN have 8.3 times more Iron, 5.6 times more Selenium, 253 times more Sodium and 4.6 times more Zinc than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 3.8 times more Calcium, 9.4 times more Copper, 4.6 times more Magnesium, 6.2 times more Manganese, 2.5 times more Phosphorus and 3 times more Potassium than Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN have 3.5 times more Omega 3, 4 times more Carbohydrate, 4.3 times more Sugars and 1.4 times more Fiber than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 1.8 times more Energy, 12.9 times more Fat, 2 times more Saturated Fat, 10.8 times more Omega 6 and 3.3 times more Protein than Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN.
• 7 ounces of Roasted Almonds provide inadequate amounts of Omega 3