Comparing Nutrients in 7 ounces Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	17%	5%	78%
Almonds	14%	72%	14%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	Almonds	Recommended Dietary Allowance
Energy	25% 726kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	4.4% 4.27g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	2.56% 0.82g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	4.96% 0.079g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	9.37% 1.6g	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	117% 152g	33% 42.8g	130g per day for Men 19-50 years
Sugars	3.75% 2.7g	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	49% 18.7g	65.3% 25g	38g per day for Men 19-50 years
Protein	57.6% 32.3g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60.6% 0.79mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.6% 10.5mg	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	76.4% 306μg	22% 87.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	34.7% 0.83μg	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	0% 0mg	339% 51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	Almonds	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	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	109% 8.75mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	63% 264mg	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	94% 657mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	21.2% 722mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	444% 244μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	55.4% 6.1mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	0.2% 7.32g	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, QUAKER Puffed Wheat vs Almonds:

• Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat have 3.1 times more Vitamin B1, 1.5 times more Vitamin B3, 3.5 times more Vitamin B9, more Vitamin B12 and more Vitamin K than Almonds.
• While Almonds contain 2.9 times more Vitamin B2 and more Vitamin E than Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat.
• Both Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat and Almonds have similar amounts of Vitamin B6 per 7 oz.
• Both Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat as well as Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat vs Almonds:

• Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat have 30 times more Selenium than Almonds.
• While Almonds contain 11.2 times more Calcium, 2.3 times more Copper, 2 times more Magnesium, 1.5 times more Phosphorus and 2 times more Potassium than Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat.
• Both Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat and Almonds have similar amounts of Iron and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat have 13.3 times more Omega 3 and 3.5 times more Carbohydrate than Almonds.
• While Almonds contain 1.6 times more Energy, 23.2 times more Fat, 9.2 times more Saturated Fat, 15.3 times more Omega 6, 3.2 times more Sugars, 1.3 times more Fiber and 1.3 times more Protein than Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat.
• Both Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.