Comparing Nutrients in 100 grams Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	10%	11%	79%
Almonds	14%	72%	14%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	Almonds	Recommended Dietary Allowance
Energy	12.7% 368kcal	20% 579kcal	2900kcal per day for Men 19-50 years
Fat	4.77% 4.63g	51.5% 50g	97g per day for Men 19-50 years
Saturated Fat	2.48% 0.79g	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	9.24% 1.57g	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% 77g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	41.4% 30g	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	% 0.51g	% 0.17g	g per day for Men 19-50 years
Sucrose	% 29.3g	% 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	16.4% 9.2g	37.8% 21g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	Almonds	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.6% 0.52mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.8% 0.91mg	87.5% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	66.7% 10.7mg	22.6% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.7% 0.74mg	9.4% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	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	32% 128μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.93% 0.44mg	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, maple and brown sugar, dry	Almonds	Recommended Dietary Allowance
Calcium	22.6% 226mg	27% 269mg	1000mg per day for Men 19-50 years
Copper	26% 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	103% 8.22mg	46.4% 3.7mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	98% 2.25mg	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	42.4% 297mg	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	12.5% 424mg	21.6% 733mg	3400mg per day for Men 19-50 years
Selenium	28.7% 16μg	7.45% 4.1μg	55μg per day for Men 19-50 years
Sodium	33.7% 506mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	28.4% 3.12mg	11mg per day for Men 19-50 years
Water	0.17% 6.3g	0.12% 4.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry vs Almonds:

• Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry have more Vitamin A, 2.6 times more Vitamin B1, 2.9 times more Vitamin B3, 1.6 times more Vitamin B5, 8.8 times more Vitamin B6 and 2.9 times more Vitamin B9 than Almonds.
• While Almonds contain 1.3 times more Vitamin B2 and 58.3 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry.
• Both Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin C in 100 g.

Comparing minerals per 100 grams for Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry vs Almonds:

• Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry have 2.2 times more Iron, 3.9 times more Selenium and 506 times more Sodium than Almonds.
• While Almonds contain 4.4 times more Copper, 3.1 times more Magnesium, 1.6 times more Phosphorus, 1.7 times more Potassium and 1.8 times more Zinc than Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry.
• Both Cereals, QUAKER, Instant Oatmeal, 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, QUAKER, Instant Oatmeal, maple and brown sugar, dry have 17 times more Omega 3, 3.6 times more Carbohydrate and 6.9 times more Sugars than Almonds.
• While Almonds contain 1.6 times more Energy, 10.8 times more Fat, 4.8 times more Saturated Fat, 7.8 times more Omega 6, 1.7 times more Fiber and 2.3 times more Protein than Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry.
• Both Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.