Comparing Nutrients in 100 calories Almonds VS Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry

Weight per 100 calories

• Almonds: 17.3g
• Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry: 27g

Almonds have 1.6 times more energy per 100g than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry. It has very high energy density when compared to other foods. Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry having high energy density.

Which food has more nutrients per 100 calories - Almonds or Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	11%	12%	77%

Macro Nutrients

	Almonds	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	8.9% 8.62g	1.42% 1.4g	97g per day for Men 19-50 years
Saturated Fat	2.05% 0.66g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	0.032% 0.001g	1.05% 0.017g	1.6g per day for Men 19-50 years
Omega 6	12.5% 2.13g	2.7% 0.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.86% 3.72g	15.5% 20g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	7.9% 5.73g	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	0.026% 0.019g	0.075% 0.054g	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	% 0.029g	% 0.068g	g per day for Men 19-50 years
Sucrose	% 0.68g	% 5.53g	g per day for Men 19-50 years
Fiber	5.7% 2.16g	5.85% 2.22g	38g per day for Men 19-50 years
Protein	6.52% 3.65g	5.03% 2.8g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.2% 119μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.95% 0.035mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.62mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.63% 0.081mg	5.1% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.82% 0.024mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	33% 9.84μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.9% 7.6μg	13% 51.8μg	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	0.03% 0.027mg	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	29.5% 4.43mg	0.9% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.43% 0.51μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Recommended Dietary Allowance
Calcium	4.65% 46.5mg	6.2% 62mg	1000mg per day for Men 19-50 years
Copper	19.8% 0.18mg	10.4% 0.093mg	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	8% 0.64mg	28% 2.25mg	8mg per day for Men 19-50 years
Magnesium	11% 46.6mg	6.4% 27mg	420mg per day for Men 19-50 years
Manganese	16.4% 0.38mg	33% 0.76mg	2.3mg per day for Men 19-50 years
Molybdenum	17.4% 7.82μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	12% 83mg	13.7% 96mg	700mg per day for Men 19-50 years
Potassium	3.72% 127mg	2.4% 82mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	1.43% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.012% 0.17mg	7.5% 113mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	6.4% 0.7mg	11mg per day for Men 19-50 years
Water	0.021% 0.76g	0.054% 2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Almonds vs Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry:

• Almonds have 32.7 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• While Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry contain more Vitamin A, 5.5 times more Vitamin B1, 4 times more Vitamin B3, 3.1 times more Vitamin B5, 9.9 times more Vitamin B6 and 6.8 times more Vitamin B9 than Almonds.
• Both Almonds and Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have similar amounts of Vitamin B2 per 100 kcal.
• Both Almonds as well as Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Almonds vs Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry:

• Almonds have 1.9 times more Copper, 1.7 times more Magnesium and 1.5 times more Potassium than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• While Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry contain 1.3 times more Calcium, 3.5 times more Iron, 2 times more Manganese, 652.7 times more Sodium and 1.3 times more Zinc than Almonds.
• Both Almonds and Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have similar amounts of Phosphorus and Selenium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Almonds have 6.2 times more Fat, 3 times more Saturated Fat, 4.6 times more Omega 6 and 1.3 times more Protein than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• While Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry contain 32.4 times more Omega 3, 5.4 times more Carbohydrate and 7.6 times more Sugars than Almonds.
• Both Almonds and Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have similar amounts of Energy and Fiber per 100 kcal.
• Both Almonds as well as Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 kcal.