Comparing Nutrients in 7 ounces Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE	9%	9%	82%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	25.6% 742kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	8.4% 8.14g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	4.78% 1.53g	26% 8.35g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	158% 27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	121% 157g	27% 35g	130g per day for Men 19-50 years
Sugars	69% 50g	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	33% 12.5g	55% 21g	38g per day for Men 19-50 years
Protein	32.4% 18g	75.2% 42g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	227% 2.7mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	237% 3.08mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	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	279% 3.63mg	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	654% 2616μg	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	0.22% 0.2mg	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	7.28% 1.1mg	344% 51.5mg	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, QUAKER OAT CINNAMON LIFE	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	76.8% 768mg	57.7% 577mg	1000mg per day for Men 19-50 years
Copper	NA	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	576% 46mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	42.5% 179mg	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	111% 774mg	132% 925mg	700mg per day for Men 19-50 years
Potassium	15% 516mg	40.8% 1387mg	3400mg per day for Men 19-50 years
Selenium	NA	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	61.3% 919mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	249% 27.3mg	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	0.23% 8.53g	0.15% 5.56g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE VS Oil Roasted Almonds per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE 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 OAT CINNAMON LIFE vs Oil Roasted Almonds:

• 7 ounces of Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE have 14.9 times more Vitamin B1, 2 times more Vitamin B2, 5 times more Vitamin B3, 15.5 times more Vitamin B6 and 48.8 times more Vitamin B9 than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 47.2 times more Vitamin E than Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE.
• Both Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE vs Oil Roasted Almonds:

• 7 ounces of Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE have 1.3 times more Calcium, 6.3 times more Iron, 463 times more Sodium and 4.5 times more Zinc than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 3 times more Magnesium and 2.7 times more Potassium than Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE.
• Both Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE and Oil Roasted Almonds contain similar levels of Phosphorus per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE have 4.5 times more Carbohydrate and 5.5 times more Sugars than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 1.6 times more Energy, 13.5 times more Fat, 5.5 times more Saturated Fat, 1.7 times more Fiber and 2.3 times more Protein than Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE.