Comparing Nutrients in 7 ounces Roasted Almonds VS Cereals ready-to-eat, QUAKER, CAP

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Cereals ready-to-eat, QUAKER, CAP	4%	11%	85%

Macro Nutrients

	Roasted Almonds	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Energy	41% 1187kcal	27.2% 790kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	10.5% 10g	97g per day for Men 19-50 years
Saturated Fat	25.4% 8.12g	20.8% 6.64g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	151% 25.7g	8.4% 1.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 41.7g	131% 170g	130g per day for Men 19-50 years
Sugars	13.3% 9.64g	121% 88g	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	0.027% 0.02g	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	% 0.02g	NA	g per day for Men 19-50 years
Sucrose	% 9.43g	NA	g per day for Men 19-50 years
Fiber	57% 21.6g	13% 4.96g	38g per day for Men 19-50 years
Protein	74.3% 41.6g	15.6% 8.7g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.7% 0.15mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	183% 2.38mg	278% 3.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	266% 42.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	5.75% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	326% 4.24mg	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	27.3% 109μg	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	316% 47.4mg	8.2% 1.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Calcium	53% 532mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	242% 2.2mg	24.5% 0.22mg	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	93% 7.4mg	482% 38.5mg	8mg per day for Men 19-50 years
Magnesium	132% 554mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	193% 4.43mg	64.5% 1.5mg	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	134% 935mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	41.6% 1415mg	11% 369mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	23.5% 13μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	100% 1496mg	1500mg per day for Men 19-50 years
Zinc	59.7% 6.57mg	292% 32mg	11mg per day for Men 19-50 years
Water	0.13% 4.8g	0.13% 4.96g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Cereals ready-to-eat, QUAKER, CAP per 7 oz

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

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

• 7 ounces of Roasted Almonds have 2.2 times more Vitamin B5 and 38.5 times more Vitamin E than Cereals ready-to-eat, QUAKER, CAP.
• While 7 oz of Cereals ready-to-eat, QUAKER, CAP contain 21 times more Vitamin B1, 1.5 times more Vitamin B2, 5.9 times more Vitamin B3, 15.7 times more Vitamin B6 and 28.3 times more Vitamin B9 than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Cereals ready-to-eat, QUAKER, CAP have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in seven ounces.

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

• 7 ounces of Roasted Almonds have 24.4 times more Calcium, 9.9 times more Copper, 5.1 times more Magnesium, 3 times more Manganese, 2.8 times more Phosphorus and 3.8 times more Potassium than Cereals ready-to-eat, QUAKER, CAP.
• While 7 oz of Cereals ready-to-eat, QUAKER, CAP contain 5.2 times more Iron, 3.3 times more Selenium, 251.3 times more Sodium and 4.9 times more Zinc than Dry Roasted Almonds.
• 7 ounces of Cereals ready-to-eat, QUAKER, CAP lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Almonds have 1.5 times more Energy, 10.3 times more Fat, 1.2 times more Saturated Fat, 18 times more Omega 6, 4.4 times more Fiber and 4.8 times more Protein than Cereals ready-to-eat, QUAKER, CAP.
• While 7 oz of Cereals ready-to-eat, QUAKER, CAP contain 4.1 times more Carbohydrate and 9.1 times more Sugars than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Cereals ready-to-eat, QUAKER, CAP provide inadequate amounts of Omega 3 in seven ounces.