Comparing Nutrients in 7 ounces Oil Roasted Almonds VS Cereals, QUAKER, Whole Wheat Natural Cereal, dry

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Cereals, QUAKER, Whole Wheat Natural Cereal, dry	13%	5%	82%

Macro Nutrients

	Oil Roasted Almonds	Cereals, QUAKER, Whole Wheat Natural Cereal, dry	Recommended Dietary Allowance
Energy	41.5% 1205kcal	22.8% 661kcal	2900kcal per day for Men 19-50 years
Fat	113% 109g	4.1% 3.97g	97g per day for Men 19-50 years
Saturated Fat	26% 8.35g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	158% 27g	NA	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	5.47% 3.97g	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	% 0.079g	NA	g per day for Men 19-50 years
Sucrose	% 8.7g	NA	g per day for Men 19-50 years
Fiber	55% 21g	51.7% 19.6g	38g per day for Men 19-50 years
Protein	75.2% 42g	42% 23.4g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Cereals, QUAKER, Whole Wheat Natural Cereal, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	79.4% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	119% 1.55mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.5% 7.27mg	63.3% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.45mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	67% 0.87mg	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	24.3% 97μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	344% 51.5mg	12.4% 1.87mg	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

	Oil Roasted Almonds	Cereals, QUAKER, Whole Wheat Natural Cereal, dry	Recommended Dietary Allowance
Calcium	57.7% 577mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	211% 1.9mg	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	91% 7.3mg	82% 6.55mg	8mg per day for Men 19-50 years
Magnesium	129% 544mg	69.5% 292mg	420mg per day for Men 19-50 years
Manganese	212% 4.9mg	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	132% 925mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	40.8% 1387mg	29.3% 996mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	55.4% 6.1mg	74% 8.14mg	11mg per day for Men 19-50 years
Water	0.15% 5.56g	0.53% 19.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Cereals, QUAKER, Whole Wheat Natural Cereal, dry per 7 oz

Compare the macro and micronutrient content in 7 oz of Oil Roasted Almonds versus 7 oz of Cereals, QUAKER, Whole Wheat Natural Cereal, 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, Whole Wheat Natural Cereal, dry:

• 7 ounces of Oil Roasted Almonds have 5.6 times more Vitamin B2 and 27.6 times more Vitamin E than Cereals, QUAKER, Whole Wheat Natural Cereal, dry.
• While 7 oz of Cereals, QUAKER, Whole Wheat Natural Cereal, dry contain 5.2 times more Vitamin B1, 1.4 times more Vitamin B3, 3.7 times more Vitamin B6 and 1.8 times more Vitamin B9 than Oil Roasted Almonds.
• Both Oil Roasted Almonds as well as Cereals, QUAKER, Whole Wheat Natural Cereal, dry have insufficient amounts of Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Oil Roasted Almonds vs Cereals, QUAKER, Whole Wheat Natural Cereal, dry:

• 7 ounces of Oil Roasted Almonds have 6.6 times more Calcium, 1.9 times more Magnesium and 1.4 times more Potassium than Cereals, QUAKER, Whole Wheat Natural Cereal, dry.
• While 7 oz of Cereals, QUAKER, Whole Wheat Natural Cereal, dry contain 1.3 times more Zinc than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Cereals, QUAKER, Whole Wheat Natural Cereal, dry contain similar levels of Iron and Phosphorus per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Almonds have 1.8 times more Energy, 27.6 times more Fat, 10 times more Saturated Fat, 2.3 times more Sugars and 1.8 times more Protein than Cereals, QUAKER, Whole Wheat Natural Cereal, dry.
• While 7 oz of Cereals, QUAKER, Whole Wheat Natural Cereal, dry contain 4.2 times more Carbohydrate than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Cereals, QUAKER, Whole Wheat Natural Cereal, dry offer comparable quantities of Fiber per seven ounces.