Comparing Nutrients in 7 ounces Blanched Almonds VS Cereals, oats, instant, fortified, with cinnamon and spice, dry

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cereals, oats, instant, fortified, with cinnamon and spice, dry	10%	11%	79%

Macro Nutrients

	Blanched Almonds	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Recommended Dietary Allowance
Energy	40.4% 1171kcal	25.3% 732kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	9.9% 9.6g	97g per day for Men 19-50 years
Saturated Fat	24.5% 7.84g	4.76% 1.52g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	6.95% 0.11g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	19% 3.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.5% 37g	116% 151g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	69.3% 50.3g	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% 0g	0.63% 0.46g	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	% 0.06g	% 0.6g	g per day for Men 19-50 years
Sucrose	% 8.85g	% 48.6g	g per day for Men 19-50 years
Fiber	51.7% 19.6g	41.8% 16g	38g per day for Men 19-50 years
Protein	76% 42.5g	33.8% 19g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	97% 873μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.6% 0.38mg	124% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.4mg	114% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	113% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	35% 1.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	135% 1.75mg	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	24.3% 97μg	95% 379μg	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	314% 47mg	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Recommended Dietary Allowance
Calcium	47% 468mg	46.4% 464mg	1000mg per day for Men 19-50 years
Copper	226% 2.04mg	66.6% 0.6mg	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	81.4% 6.5mg	210% 16.8mg	8mg per day for Men 19-50 years
Magnesium	127% 532mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	223% 5.1mg	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	136% 955mg	91% 639mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	57.4% 861mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	41.3% 4.54mg	11mg per day for Men 19-50 years
Water	0.24% 8.95g	0.37% 13.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Cereals, oats, instant, fortified, with cinnamon and spice, dry per 7 oz

Compare the macro and micronutrient content in 7 oz of Blanched Almonds versus 7 oz of Cereals, oats, instant, fortified, with cinnamon and spice, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Blanched Almonds vs Cereals, oats, instant, fortified, with cinnamon and spice, dry:

• 7 ounces of Blanched Almonds have 47.5 times more Vitamin E than Cereals, oats, instant, fortified, with cinnamon and spice, dry.
• While 7 oz of Cereals, oats, instant, fortified, with cinnamon and spice, dry contain more Vitamin A, 3.9 times more Vitamin B1, 2.6 times more Vitamin B3, 2.8 times more Vitamin B5, 7.7 times more Vitamin B6 and 3.9 times more Vitamin B9 than Blanched Almonds.
• Both Blanched Almonds and Cereals, oats, instant, fortified, with cinnamon and spice, dry provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Blanched Almonds have insufficient amounts of Vitamin A
• Both Blanched Almonds as well as Cereals, oats, instant, fortified, with cinnamon and spice, dry have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Blanched Almonds vs Cereals, oats, instant, fortified, with cinnamon and spice, dry:

• 7 ounces of Blanched Almonds have 3.4 times more Copper, 2.9 times more Magnesium, 1.5 times more Phosphorus, 2.3 times more Potassium and 1.3 times more Zinc than Cereals, oats, instant, fortified, with cinnamon and spice, dry.
• While 7 oz of Cereals, oats, instant, fortified, with cinnamon and spice, dry contain 2.6 times more Iron, 1.4 times more Manganese, 2 times more Selenium and 22.8 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Cereals, oats, instant, fortified, with cinnamon and spice, dry contain similar levels of Calcium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Blanched Almonds have 1.6 times more Energy, 10.9 times more Fat, 5.1 times more Saturated Fat, 7.6 times more Omega 6, 1.2 times more Fiber and 2.2 times more Protein than Cereals, oats, instant, fortified, with cinnamon and spice, dry.
• While 7 oz of Cereals, oats, instant, fortified, with cinnamon and spice, dry contain 14 times more Omega 3, 4.1 times more Carbohydrate and 5.5 times more Sugars than Blanched Almonds.
• 7 ounces of Blanched Almonds provide inadequate amounts of Omega 3