Comparing Nutrients in 7 ounces Almonds VS Cereals ready-to-eat, QUAKER, KING VITAMAN

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cereals ready-to-eat, QUAKER, KING VITAMAN	7%	8%	85%

Macro Nutrients

	Almonds	Cereals ready-to-eat, QUAKER, KING VITAMAN	Recommended Dietary Allowance
Energy	39.6% 1149kcal	26% 756kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	7.04% 6.83g	97g per day for Men 19-50 years
Saturated Fat	23.6% 7.54g	9.82% 3.14g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	12.7% 2.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 42.8g	128% 166g	130g per day for Men 19-50 years
Sugars	12% 8.63g	55.5% 40.2g	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	0.3% 0.22g	NA	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	% 0.34g	NA	g per day for Men 19-50 years
Sucrose	% 7.84g	NA	g per day for Men 19-50 years
Fiber	65.3% 25g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	75% 42g	22.7% 12.7g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cereals ready-to-eat, QUAKER, KING VITAMAN	Recommended Dietary Allowance
Vitamin A	0% 0μg	213% 1921μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	210% 2.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.26mg	218% 2.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.18mg	209% 33.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	22.2% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	255% 3.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	377% 113μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22% 87.3μg	662% 2647μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	413% 9.92μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	88% 79.4mg	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	339% 51mg	60% 9.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Cereals ready-to-eat, QUAKER, KING VITAMAN	Recommended Dietary Allowance
Calcium	53.4% 534mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	227% 2.05mg	20% 0.18mg	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	92% 7.36mg	719% 57.5mg	8mg per day for Men 19-50 years
Magnesium	128% 536mg	38.7% 163mg	420mg per day for Men 19-50 years
Manganese	188% 4.32mg	35.5% 0.82mg	2.3mg per day for Men 19-50 years
Molybdenum	200% 90μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	136% 955mg	71% 496mg	700mg per day for Men 19-50 years
Potassium	42.8% 1455mg	15.6% 532mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	23.5% 13μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	109% 1637mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	229% 25.2mg	11mg per day for Men 19-50 years
Water	0.24% 8.75g	0.18% 6.65g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Almonds vs Cereals ready-to-eat, QUAKER, KING VITAMAN:

• Almonds have 5.6 times more Vitamin E than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• While Cereals ready-to-eat, QUAKER, KING VITAMAN contain more Vitamin A, 6.2 times more Vitamin B1, 1.3 times more Vitamin B2, 4.7 times more Vitamin B3, 12.2 times more Vitamin B6, 30.3 times more Vitamin B9, more Vitamin B12 and more Vitamin C than Almonds.
• Both Almonds and Cereals ready-to-eat, QUAKER, KING VITAMAN have similar amounts of Vitamin B5 per 7 oz.
• Both Almonds as well as Cereals ready-to-eat, QUAKER, KING VITAMAN have insufficient amounts of Vitamin D and Vitamin K in 7 oz.

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

• Almonds have 26.9 times more Calcium, 11.3 times more Copper, 3.3 times more Magnesium, 5.3 times more Manganese, 1.9 times more Phosphorus and 2.7 times more Potassium than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• While Cereals ready-to-eat, QUAKER, KING VITAMAN contain 7.8 times more Iron, 1.6 times more Selenium, 825 times more Sodium and 4.1 times more Zinc than Almonds.

Comparison of macro-nutrients per 7 ounces:

• Almonds have 1.5 times more Energy, 14.5 times more Fat, 2.4 times more Saturated Fat, 11.4 times more Omega 6, 3.7 times more Fiber and 3.3 times more Protein than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• While Cereals ready-to-eat, QUAKER, KING VITAMAN contain 10.7 times more Omega 3, 3.9 times more Carbohydrate and 4.7 times more Sugars than Almonds.
• Both Almonds as well as Cereals ready-to-eat, QUAKER, KING VITAMAN have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.