Comparing Nutrients in 100 grams Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar	11%	13%	76%
Almonds	14%	72%	14%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar	Almonds	Recommended Dietary Allowance
Energy	12.3% 358kcal	20% 579kcal	2900kcal per day for Men 19-50 years
Fat	5.8% 5.64g	51.5% 50g	97g per day for Men 19-50 years
Saturated Fat	3.2% 1.03g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	NA	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	NA	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	55.5% 72g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	24.5% 17.8g	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	NA	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	NA	% 0.17g	g per day for Men 19-50 years
Sucrose	NA	% 3.95g	g per day for Men 19-50 years
Fiber	25.5% 9.7g	33% 12.5g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	37.8% 21g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar	Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.8% 1.07mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	93% 1.2mg	87.5% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	88.7% 14mg	22.6% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.4% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	109% 1.42mg	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	71% 284μg	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	1.44% 1.3mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.27% 0.49mg	171% 25.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar	Almonds	Recommended Dietary Allowance
Calcium	35.5% 355mg	27% 269mg	1000mg per day for Men 19-50 years
Copper	NA	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	160% 12.8mg	46.4% 3.7mg	8mg per day for Men 19-50 years
Magnesium	24.8% 104mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	NA	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	51% 357mg	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	21.6% 733mg	3400mg per day for Men 19-50 years
Selenium	NA	7.45% 4.1μg	55μg per day for Men 19-50 years
Sodium	35.7% 535mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	21.7% 2.4mg	28.4% 3.12mg	11mg per day for Men 19-50 years
Water	0.21% 7.94g	0.12% 4.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar vs Almonds:

• Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar have 5.2 times more Vitamin B1, 3.9 times more Vitamin B3, 10.4 times more Vitamin B6, 6.5 times more Vitamin B9 and more Vitamin C than Almonds.
• While Almonds contain 52.3 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar.
• Both Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar and Almonds have similar amounts of Vitamin B2 per 100 g.
• Both Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar as well as Almonds have insufficient amounts of Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar vs Almonds:

• Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar have 1.3 times more Calcium, 3.4 times more Iron and 535 times more Sodium than Almonds.
• While Almonds contain 2.6 times more Magnesium, 1.3 times more Phosphorus, 1.9 times more Potassium and 1.3 times more Zinc than Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar.

Comparison of macro-nutrients per 100 grams:

• Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar have 3.3 times more Carbohydrate and 4.1 times more Sugars than Almonds.
• While Almonds contain 1.6 times more Energy, 8.9 times more Fat, 3.7 times more Saturated Fat, 1.3 times more Fiber and 2.1 times more Protein than Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar.
• Both Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.