Comparing Nutrients in 100 grams Almonds VS Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP	4%	13%	83%

Macro Nutrients

	Almonds	Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP	Recommended Dietary Allowance
Energy	20% 579kcal	14% 406kcal	2900kcal per day for Men 19-50 years
Fat	51.5% 50g	6.27% 6.1g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	14% 4.44g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	1.44% 0.023g	1.6g per day for Men 19-50 years
Omega 6	72.5% 12.3g	4.9% 0.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.6% 21.6g	65.4% 85g	130g per day for Men 19-50 years
Sugars	6% 4.35g	60% 43.4g	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	0.15% 0.11g	NA	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	% 0.17g	NA	g per day for Men 19-50 years
Sucrose	% 3.95g	NA	g per day for Men 19-50 years
Fiber	33% 12.5g	6.05% 2.3g	38g per day for Men 19-50 years
Protein	37.8% 21g	8.05% 4.5g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.33% 21μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.21mg	127% 1.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.5% 1.14mg	133% 1.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.6% 3.6mg	127% 20.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.4% 0.47mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	157% 2.04mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	190% 57μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11% 44μg	389% 1555μg	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	171% 25.6mg	4.87% 0.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP	Recommended Dietary Allowance
Calcium	27% 269mg	0.9% 9mg	1000mg per day for Men 19-50 years
Copper	115% 1.03mg	7.67% 0.069mg	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	46.4% 3.7mg	229% 18.4mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	13% 55mg	420mg per day for Men 19-50 years
Manganese	95% 2.18mg	14% 0.33mg	2.3mg per day for Men 19-50 years
Molybdenum	101% 45.3μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	68.7% 481mg	24% 168mg	700mg per day for Men 19-50 years
Potassium	21.6% 733mg	5.5% 187mg	3400mg per day for Men 19-50 years
Selenium	7.45% 4.1μg	12% 6.5μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	49.3% 740mg	1500mg per day for Men 19-50 years
Zinc	28.4% 3.12mg	139% 15.3mg	11mg per day for Men 19-50 years
Water	0.12% 4.4g	0.054% 2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Almonds vs Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP:

• Almonds have 35.1 times more Vitamin E than Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP.
• While Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP contain more Vitamin A, 7.5 times more Vitamin B1, 1.5 times more Vitamin B2, 5.6 times more Vitamin B3, 14.9 times more Vitamin B6 and 35.3 times more Vitamin B9 than Almonds.
• Both Almonds as well as Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 g.

Comparing minerals per 100 grams for Almonds vs Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP:

• Almonds have 29.9 times more Calcium, 14.9 times more Copper, 4.9 times more Magnesium, 6.7 times more Manganese, 2.9 times more Phosphorus and 3.9 times more Potassium than Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP.
• While Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP contain 4.9 times more Iron, 1.6 times more Selenium, 740 times more Sodium and 4.9 times more Zinc than Almonds.

Comparison of macro-nutrients per 100 grams:

• Almonds have 1.4 times more Energy, 8.2 times more Fat, 14.8 times more Omega 6, 5.4 times more Fiber and 4.7 times more Protein than Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP.
• While Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP contain 7.7 times more Omega 3, 3.9 times more Carbohydrate and 10 times more Sugars than Almonds.
• Both Almonds and Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP have similar amounts of Saturated Fat per 100 g.
• Both Almonds as well as Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.