Comparing Nutrients in 7 ounces Almonds VS Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP	4%	13%	83%

Macro Nutrients

	Almonds	Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP	Recommended Dietary Allowance
Energy	39.6% 1149kcal	27.8% 806kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	12.4% 12g	97g per day for Men 19-50 years
Saturated Fat	23.6% 7.54g	27.5% 8.8g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	2.85% 0.046g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	9.7% 1.65g	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	130% 169g	130g per day for Men 19-50 years
Sugars	12% 8.63g	119% 86g	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	12% 4.56g	38g per day for Men 19-50 years
Protein	75% 42g	16% 8.95g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.63% 41.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	253% 3.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.26mg	264% 3.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.18mg	253% 40.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	311% 4.04mg	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	771% 3086μg	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	339% 51mg	9.66% 1.45mg	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, SWEET CRUNCH/QUISP	Recommended Dietary Allowance
Calcium	53.4% 534mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	227% 2.05mg	15.2% 0.14mg	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	455% 36.4mg	8mg per day for Men 19-50 years
Magnesium	128% 536mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	188% 4.32mg	28% 0.65mg	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	47.6% 333mg	700mg per day for Men 19-50 years
Potassium	42.8% 1455mg	11% 371mg	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	98% 1469mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	276% 30.3mg	11mg per day for Men 19-50 years
Water	0.24% 8.75g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Almonds VS Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP per 7 oz

Compare the macro and micronutrient content in 7 oz of Almonds versus 7 oz of Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Almonds vs Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP:

• 7 ounces of Almonds have 35.1 times more Vitamin E than Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP.
• While 7 oz of Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP contain more Vitamin A, 7.5 times more Vitamin B1, 1.5 times more Vitamin B2, 5.6 times more Vitamin B3, 14.9 times more Vitamin B6 and 35.3 times more Vitamin B9 than Almonds.
• 7 ounces of Almonds have insufficient amounts of Vitamin A
• Both Almonds as well as Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Almonds vs Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP:

• 7 ounces of Almonds have 29.9 times more Calcium, 14.9 times more Copper, 4.9 times more Magnesium, 6.7 times more Manganese, 2.9 times more Phosphorus and 3.9 times more Potassium than Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP.
• While 7 oz of Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP contain 4.9 times more Iron, 1.6 times more Selenium, 740 times more Sodium and 4.9 times more Zinc than Almonds.
• 7 ounces of Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Almonds have 1.4 times more Energy, 8.2 times more Fat, 14.8 times more Omega 6, 5.4 times more Fiber and 4.7 times more Protein than Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP.
• While 7 oz of Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP contain 3.9 times more Carbohydrate and 10 times more Sugars than Almonds.
• Both Almonds and Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP offer comparable quantities of Saturated Fat per seven ounces.
• Both Almonds as well as Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP provide inadequate amounts of Omega 3 in seven ounces.