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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	10%	10%	80%

Macro Nutrients

	Oil Roasted Almonds	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Energy	41.5% 1205kcal	24.6% 714kcal	2900kcal per day for Men 19-50 years
Fat	113% 109g	8.2% 7.94g	97g per day for Men 19-50 years
Saturated Fat	26% 8.35g	3.75% 1.2g	32g per day for Men 19-50 years
Omega 3	0% 0g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	158% 27g	14% 2.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	116% 150g	130g per day for Men 19-50 years
Sugars	12.5% 9.03g	98% 70.7g	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	21% 15.3g	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	% 15g	g per day for Men 19-50 years
Sucrose	% 8.7g	% 39.7g	g per day for Men 19-50 years
Fiber	55% 21g	30.3% 11.5g	38g per day for Men 19-50 years
Protein	75.2% 42g	32.3% 18g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	109% 980μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	131% 1.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	119% 1.55mg	102% 1.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.5% 7.27mg	130% 20.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.45mg	33% 1.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	169% 2.2mg	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	106% 423μg	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	1.54% 1.4mg	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	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.8% 4.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Calcium	57.7% 577mg	46.6% 466mg	1000mg per day for Men 19-50 years
Copper	211% 1.9mg	70% 0.63mg	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	226% 18mg	8mg per day for Men 19-50 years
Magnesium	129% 544mg	38.7% 163mg	420mg per day for Men 19-50 years
Manganese	212% 4.9mg	176% 4.05mg	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	82.8% 579mg	700mg per day for Men 19-50 years
Potassium	40.8% 1387mg	21% 714mg	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	58.2% 873mg	1500mg per day for Men 19-50 years
Zinc	55.4% 6.1mg	35.7% 3.93mg	11mg per day for Men 19-50 years
Water	0.15% 5.56g	0.45% 16.8g	3700g per day for Men 19-50 years

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

• Oil Roasted Almonds have 64.9 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• While Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain more Vitamin A, 8.6 times more Vitamin B1, 2.9 times more Vitamin B3, 3.6 times more Vitamin B5, 9.4 times more Vitamin B6, 7.9 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have similar amounts of Vitamin B2 per 7 oz.
• Both Oil Roasted Almonds as well as Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 7 oz.

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

• Oil Roasted Almonds have 1.2 times more Calcium, 3 times more Copper, 3.3 times more Magnesium, 1.2 times more Manganese, 1.6 times more Phosphorus, 1.9 times more Potassium, 1.4 times more Selenium and 1.6 times more Zinc than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• While Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain 2.5 times more Iron and 440 times more Sodium than Oil Roasted Almonds.

Comparison of macro-nutrients per 7 ounces:

• Oil Roasted Almonds have 1.7 times more Energy, 13.8 times more Fat, 7 times more Saturated Fat, 11.2 times more Omega 6, 1.8 times more Fiber and 2.3 times more Protein than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• While Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain more Omega 3, 4.3 times more Carbohydrate, 7.8 times more Sugars and more Fructose than Oil Roasted Almonds.
• Both Oil Roasted Almonds as well as Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.