Comparing Nutrients in 100 grams Cereals, oats, instant, fortified, maple and brown sugar, dry VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Cereals, oats, instant, fortified, maple and brown sugar, dry	10%	11%	79%
Almonds	14%	72%	14%

Macro Nutrients

	Cereals, oats, instant, fortified, maple and brown sugar, dry	Almonds	Recommended Dietary Allowance
Energy	13.3% 386kcal	20% 579kcal	2900kcal per day for Men 19-50 years
Fat	4.88% 4.73g	51.5% 50g	97g per day for Men 19-50 years
Saturated Fat	2.43% 0.78g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	9.1% 1.55g	72.5% 12.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59% 76.7g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	41.8% 30.3g	6% 4.35g	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	0.25% 0.18g	0.15% 0.11g	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	% 0.39g	% 0.17g	g per day for Men 19-50 years
Sucrose	% 29.7g	% 3.95g	g per day for Men 19-50 years
Fiber	19% 7.2g	33% 12.5g	38g per day for Men 19-50 years
Protein	16.5% 9.25g	37.8% 21g	56g per day for Men 19-50 years

Vitamins

	Cereals, oats, instant, fortified, maple and brown sugar, dry	Almonds	Recommended Dietary Allowance
Vitamin A	77% 692μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	89% 1.07mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	87.5% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73.4% 11.7mg	22.6% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	9.4% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	113% 1.46mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	190% 57μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	37% 148μg	11% 44μg	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	3.4% 0.51mg	171% 25.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.17% 1.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, oats, instant, fortified, maple and brown sugar, dry	Almonds	Recommended Dietary Allowance
Calcium	26% 258mg	27% 269mg	1000mg per day for Men 19-50 years
Copper	26.7% 0.24mg	115% 1.03mg	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	130% 10.4mg	46.4% 3.7mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	95% 2.18mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	101% 45.3μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	43.6% 305mg	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	10.6% 361mg	21.6% 733mg	3400mg per day for Men 19-50 years
Selenium	30.5% 17μg	7.45% 4.1μg	55μg per day for Men 19-50 years
Sodium	33.7% 505mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	15.6% 1.72mg	28.4% 3.12mg	11mg per day for Men 19-50 years
Water	0.17% 6.4g	0.12% 4.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cereals, oats, instant, fortified, maple and brown sugar, dry vs Almonds:

• Cereals, oats, instant, fortified, maple and brown sugar, dry have more Vitamin A, 5.2 times more Vitamin B1, 3.2 times more Vitamin B3, 1.3 times more Vitamin B5, 10.7 times more Vitamin B6, 3.4 times more Vitamin B9 and more Vitamin K than Almonds.
• While Almonds contain 50.3 times more Vitamin E than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• Both Cereals, oats, instant, fortified, maple and brown sugar, dry and Almonds have similar amounts of Vitamin B2 per 100 g.
• Both Cereals, oats, instant, fortified, maple and brown sugar, dry as well as Almonds have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams for Cereals, oats, instant, fortified, maple and brown sugar, dry vs Almonds:

• Cereals, oats, instant, fortified, maple and brown sugar, dry have 2.8 times more Iron, 4.1 times more Selenium and 505 times more Sodium than Almonds.
• While Almonds contain 4.3 times more Copper, 3 times more Magnesium, 1.6 times more Phosphorus, 2 times more Potassium and 1.8 times more Zinc than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• Both Cereals, oats, instant, fortified, maple and brown sugar, dry and Almonds have similar amounts of Calcium and Manganese per 100 g.

Comparison of macro-nutrients per 100 grams:

• Cereals, oats, instant, fortified, maple and brown sugar, dry have 17 times more Omega 3, 3.6 times more Carbohydrate and 7 times more Sugars than Almonds.
• While Almonds contain 1.5 times more Energy, 10.6 times more Fat, 4.9 times more Saturated Fat, 8 times more Omega 6, 1.7 times more Fiber and 2.3 times more Protein than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• Both Cereals, oats, instant, fortified, maple and brown sugar, dry as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.