Comparing Nutrients in 100 grams Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	9%	11%	80%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	Roasted Almonds	Recommended Dietary Allowance
Energy	12.6% 366kcal	20.6% 598kcal	2900kcal per day for Men 19-50 years
Fat	4.75% 4.6g	54% 52.5g	97g per day for Men 19-50 years
Saturated Fat	2.75% 0.88g	12.8% 4.1g	32g per day for Men 19-50 years
Omega 3	NA	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	NA	76% 13g	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% 21g	130g per day for Men 19-50 years
Sugars	40% 29g	6.7% 4.86g	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	0.014% 0.01g	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	% 0.01g	g per day for Men 19-50 years
Sucrose	NA	% 4.75g	g per day for Men 19-50 years
Fiber	22% 8.3g	28.7% 11g	38g per day for Men 19-50 years
Protein	15.4% 8.6g	37.4% 21g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61% 0.73mg	6.4% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	80% 1.04mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.3% 12.2mg	22.7% 3.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.42% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75.4% 0.98mg	10.5% 0.14mg	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	51.3% 205μg	13.8% 55μg	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	1.33% 1.2mg	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	2.8% 0.42mg	159% 24mg	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, apples and cinnamon, dry	Roasted Almonds	Recommended Dietary Allowance
Calcium	24.3% 243mg	27% 268mg	1000mg per day for Men 19-50 years
Copper	NA	122% 1.1mg	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	110% 8.78mg	46.6% 3.73mg	8mg per day for Men 19-50 years
Magnesium	20.7% 87mg	66.4% 279mg	420mg per day for Men 19-50 years
Manganese	NA	97% 2.23mg	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	42% 294mg	67.3% 471mg	700mg per day for Men 19-50 years
Potassium	9.6% 327mg	21% 713mg	3400mg per day for Men 19-50 years
Selenium	NA	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	30.3% 454mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	18% 1.97mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	0.18% 6.62g	0.065% 2.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry VS Roasted Almonds per 100 g

Compare the macro and micronutrient content in 100 g of Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry versus 100 g of Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry vs Roasted Almonds:

• 100 grams of Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry have 9.5 times more Vitamin B1, 3.4 times more Vitamin B3, 7.2 times more Vitamin B6 and 3.7 times more Vitamin B9 than Roasted Almonds.
• While 100 g of Dry Roasted Almonds contain 56.9 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry.
• Both Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry and Roasted Almonds provide similar amounts of Vitamin B2 per 100 grams.
• Both Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin C in 100 grams.

Comparing minerals per 100 grams for Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry vs Roasted Almonds:

• 100 grams of Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry have 2.4 times more Iron and 151.3 times more Sodium than Roasted Almonds.
• While 100 g of Dry Roasted Almonds contain 3.2 times more Magnesium, 1.6 times more Phosphorus, 2.2 times more Potassium and 1.7 times more Zinc than Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry.
• Both Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry and Roasted Almonds contain similar levels of Calcium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry have 3.7 times more Carbohydrate and 5.9 times more Sugars than Roasted Almonds.
• While 100 g of Dry Roasted Almonds contain 1.6 times more Energy, 11.4 times more Fat, 4.7 times more Saturated Fat, 1.3 times more Fiber and 2.4 times more Protein than Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry.