Comparing Nutrients in 7 ounces Blanched Almonds VS Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar	10%	17%	73%

Macro Nutrients

	Blanched Almonds	Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar	Recommended Dietary Allowance
Energy	40.4% 1171kcal	25.7% 746kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	15.3% 15g	97g per day for Men 19-50 years
Saturated Fat	24.5% 7.84g	13% 4.15g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	NA	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	NA	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	109% 142g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	48.3% 35g	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	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	% 0.06g	NA	g per day for Men 19-50 years
Sucrose	% 8.85g	NA	g per day for Men 19-50 years
Fiber	51.7% 19.6g	43.3% 16.5g	38g per day for Men 19-50 years
Protein	76% 42.5g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.6% 0.38mg	239% 2.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.4mg	94% 1.22mg	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	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	150% 1.94mg	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	84.3% 337μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.5% 0.06μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.22% 0.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	314% 47mg	8.47% 1.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar	Recommended Dietary Allowance
Calcium	47% 468mg	49% 488mg	1000mg per day for Men 19-50 years
Copper	226% 2.04mg	NA	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	301% 24mg	8mg per day for Men 19-50 years
Magnesium	127% 532mg	48.7% 204mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	NA	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	102% 712mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	19.8% 673mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	NA	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	74% 1109mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	41.5% 4.56mg	11mg per day for Men 19-50 years
Water	0.24% 8.95g	0.4% 14.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Blanched Almonds vs Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar:

• Blanched Almonds have 37.1 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar.
• While Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar contain 7.6 times more Vitamin B1, 2.6 times more Vitamin B3, 8.5 times more Vitamin B6, 3.5 times more Vitamin B9 and more Vitamin B12 than Blanched Almonds.
• Both Blanched Almonds and Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar have similar amounts of Vitamin B2 per 7 oz.
• Both Blanched Almonds as well as Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar have insufficient amounts of Vitamin C in 7 oz.

Comparing minerals per 7 ounces for Blanched Almonds vs Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar:

• Blanched Almonds have 2.6 times more Magnesium, 1.3 times more Phosphorus, 1.9 times more Potassium and 1.3 times more Zinc than Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar.
• While Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar contain 3.7 times more Iron and 29.4 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar have similar amounts of Calcium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Blanched Almonds have 1.6 times more Energy, 7 times more Fat, 1.9 times more Saturated Fat and 2.1 times more Protein than Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar.
• While Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar contain 3.8 times more Carbohydrate and 3.8 times more Sugars than Blanched Almonds.
• Both Blanched Almonds and Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar have similar amounts of Fiber per 7 oz.
• Both Blanched Almonds as well as Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.