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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	6%	9%	85%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	22.7% 657kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	8.3% 8.06g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	12.6% 4.03g	26% 8.35g	32g per day for Men 19-50 years
Omega 3	4.34% 0.069g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	14% 2.37g	158% 27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	128% 166g	27% 35g	130g per day for Men 19-50 years
Sugars	56.6% 41g	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	80% 30.4g	55% 21g	38g per day for Men 19-50 years
Protein	22.6% 12.6g	75.2% 42g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	Oil 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	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	264% 3.43mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	253% 40.5mg	45.5% 7.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	311% 4.04mg	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	771% 3084μg	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	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	344% 51.5mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	14% 141mg	57.7% 577mg	1000mg per day for Men 19-50 years
Copper	25.8% 0.23mg	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	768% 61.5mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	29% 121mg	129% 544mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	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	52.7% 369mg	132% 925mg	700mg per day for Men 19-50 years
Potassium	14% 474mg	40.8% 1387mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	100% 1506mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	276% 30.4mg	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	0.13% 4.96g	0.15% 5.56g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN VS Oil 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 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, QUAKER CRUNCHY BRAN vs Oil Roasted Almonds:

• 7 ounces of Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN have 5.5 times more Vitamin B1, 2.2 times more Vitamin B2, 5.6 times more Vitamin B3, 17.3 times more Vitamin B6 and 57.6 times more Vitamin B9 than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 38.8 times more Vitamin E than Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN.
• Both Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN and Oil Roasted Almonds provide similar amounts of Vitamin B5 per seven ounces.
• Both Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN as well as Oil 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 Oil Roasted Almonds:

• 7 ounces of Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN have 8.4 times more Iron, 2.7 times more Selenium, 759 times more Sodium and 5 times more Zinc than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 4.1 times more Calcium, 8.2 times more Copper, 4.5 times more Magnesium, 6.9 times more Manganese, 2.5 times more Phosphorus and 2.9 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 more Omega 3, 4.7 times more Carbohydrate, 4.5 times more Sugars and 1.5 times more Fiber than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 1.8 times more Energy, 13.6 times more Fat, 2.1 times more Saturated Fat, 11.3 times more Omega 6 and 3.3 times more Protein than Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN.
• 7 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3