Comparing Nutrients in 100 grams Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	7%	2%	91%
Almonds	14%	72%	14%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	Almonds	Recommended Dietary Allowance
Energy	13.2% 383kcal	20% 579kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	51.5% 50g	97g per day for Men 19-50 years
Saturated Fat	1% 0.33g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	1.68% 0.29g	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	67.5% 87.8g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	0% 0g	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	3.7% 1.4g	33% 12.5g	38g per day for Men 19-50 years
Protein	12.5% 7g	37.8% 21g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.8% 0.44mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.4% 0.27mg	87.5% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.53mg	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	0% 0mg	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	38.5% 154μg	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	0.67% 0.1mg	171% 25.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.083% 0.1μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	Almonds	Recommended Dietary Allowance
Calcium	0.9% 9mg	27% 269mg	1000mg per day for Men 19-50 years
Copper	26.6% 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	35.8% 2.86mg	46.4% 3.7mg	8mg per day for Men 19-50 years
Magnesium	7.14% 30mg	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	17% 118mg	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	3.4% 116mg	21.6% 733mg	3400mg per day for Men 19-50 years
Selenium	19% 10.5μg	7.45% 4.1μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	28.4% 3.12mg	11mg per day for Men 19-50 years
Water	0.11% 3.9g	0.12% 4.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice vs Almonds:

• Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice have 2.2 times more Vitamin B1 and 3.5 times more Vitamin B9 than Almonds.
• While Almonds contain 4.3 times more Vitamin B2, more Vitamin B6 and 256.3 times more Vitamin E than Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice.
• Both Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice and Almonds have similar amounts of Vitamin B3 per 100 g.
• Both Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 g.

Comparing minerals per 100 grams for Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice vs Almonds:

• Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice have 2.6 times more Selenium than Almonds.
• While Almonds contain 29.9 times more Calcium, 4.3 times more Copper, 1.3 times more Iron, 9 times more Magnesium, 4.1 times more Phosphorus, 6.3 times more Potassium and 2.8 times more Zinc than Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice.

Comparison of macro-nutrients per 100 grams:

• Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice have 20 times more Omega 3 and 4.1 times more Carbohydrate than Almonds.
• While Almonds contain 1.5 times more Energy, 55.5 times more Fat, 11.7 times more Saturated Fat, 43.2 times more Omega 6, more Sugars, 8.9 times more Fiber and 3 times more Protein than Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice.
• Both Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.