Comparing Nutrients in 7 ounces Oil Roasted Almonds VS Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	11%	12%	77%

Macro Nutrients

	Oil Roasted Almonds	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Recommended Dietary Allowance
Energy	41.5% 1205kcal	25.3% 732kcal	2900kcal per day for Men 19-50 years
Fat	113% 109g	10.4% 10g	97g per day for Men 19-50 years
Saturated Fat	26% 8.35g	5% 1.6g	32g per day for Men 19-50 years
Omega 3	0% 0g	7.7% 0.12g	1.6g per day for Men 19-50 years
Omega 6	158% 27g	20% 3.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	114% 148g	130g per day for Men 19-50 years
Sugars	12.5% 9.03g	58% 42g	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	0.55% 0.4g	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	% 0.079g	% 0.5g	g per day for Men 19-50 years
Sucrose	% 8.7g	% 40.5g	g per day for Men 19-50 years
Fiber	55% 21g	43% 16.3g	38g per day for Men 19-50 years
Protein	75.2% 42g	37% 20.6g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Cereals, QUAKER, Instant Oatmeal, Cinnamon-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	15.2% 0.18mg	119% 1.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	119% 1.55mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.5% 7.27mg	114% 18.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.45mg	37.3% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	132% 1.7mg	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	13.4% 53.6μg	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	0.22% 0.2mg	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	344% 51.5mg	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

	Oil Roasted Almonds	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Recommended Dietary Allowance
Calcium	57.7% 577mg	45.4% 454mg	1000mg per day for Men 19-50 years
Copper	211% 1.9mg	76% 0.68mg	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	91% 7.3mg	206% 16.5mg	8mg per day for Men 19-50 years
Magnesium	129% 544mg	46.8% 196mg	420mg per day for Men 19-50 years
Manganese	212% 4.9mg	241% 5.54mg	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	132% 925mg	100% 701mg	700mg per day for Men 19-50 years
Potassium	40.8% 1387mg	17.7% 601mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	10.5% 5.75μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	55% 826mg	1500mg per day for Men 19-50 years
Zinc	55.4% 6.1mg	47% 5.16mg	11mg per day for Men 19-50 years
Water	0.15% 5.56g	0.4% 14.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry per 7 oz

Compare the macro and micronutrient content in 7 oz of Oil Roasted Almonds versus 7 oz of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Oil Roasted Almonds vs Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry:

• 7 ounces of Oil Roasted Almonds have 51.9 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• While 7 oz of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry contain more Vitamin A, 7.8 times more Vitamin B1, 2.5 times more Vitamin B3, 4.1 times more Vitamin B5, 7.3 times more Vitamin B6 and 7.1 times more Vitamin B9 than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin A
• Both Oil Roasted Almonds as well as Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Oil Roasted Almonds vs Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry:

• 7 ounces of Oil Roasted Almonds have 1.3 times more Calcium, 2.8 times more Copper, 2.8 times more Magnesium, 1.3 times more Phosphorus, 2.3 times more Potassium and 1.4 times more Selenium than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• While 7 oz of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry contain 2.3 times more Iron and 416 times more Sodium than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry contain similar levels of Manganese and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Almonds have 1.6 times more Energy, 10.8 times more Fat, 5.2 times more Saturated Fat, 7.9 times more Omega 6, 1.3 times more Fiber and 2 times more Protein than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• While 7 oz of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry contain more Omega 3, 4.2 times more Carbohydrate and 4.6 times more Sugars than Oil Roasted Almonds.
• 7 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3