Comparing Nutrients in 100 grams Blanched Almonds VS QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder	0%	3%	97%

Macro Nutrients

	Blanched Almonds	QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder	Recommended Dietary Allowance
Energy	20.3% 590kcal	13.4% 388kcal	2900kcal per day for Men 19-50 years
Fat	54% 52.5g	1.27% 1.23g	97g per day for Men 19-50 years
Saturated Fat	12.4% 3.95g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	NA	1.6g per day for Men 19-50 years
Omega 6	72.7% 12.4g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.4% 18.7g	72.4% 94g	130g per day for Men 19-50 years
Sugars	6.4% 4.63g	111% 80.5g	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% 0g	0.28% 0.2g	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	% 0.03g	% 20g	g per day for Men 19-50 years
Sucrose	% 4.46g	% 60g	g per day for Men 19-50 years
Fiber	26% 9.9g	0% 0g	38g per day for Men 19-50 years
Protein	38.2% 21.4g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	0.92% 0.011mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.7% 0.71mg	61.7% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	1.38% 0.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.28% 0.31mg	1.1% 0.055mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.85% 0.12mg	1.7% 0.022mg	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	12.3% 49μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.44% 0.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	158% 23.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder	Recommended Dietary Allowance
Calcium	23.6% 236mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	27.8% 0.25mg	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	41% 3.28mg	4.25% 0.34mg	8mg per day for Men 19-50 years
Magnesium	64% 268mg	0.24% 1mg	420mg per day for Men 19-50 years
Manganese	79.8% 1.84mg	2.17% 0.05mg	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	68.7% 481mg	17% 120mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	0.88% 30mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	NA	55μg per day for Men 19-50 years
Sodium	1.27% 19mg	4.2% 63mg	1500mg per day for Men 19-50 years
Zinc	27% 2.97mg	0.55% 0.06mg	11mg per day for Men 19-50 years
Water	0.12% 4.5g	0.068% 2.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Blanched Almonds vs QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder:

• Blanched Almonds have 17.4 times more Vitamin B1, 15.9 times more Vitamin B3, 5.7 times more Vitamin B5 and 5.2 times more Vitamin B6 than QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder.
• Both Blanched Almonds and QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder have similar amounts of Vitamin B2 per 100 g.
• Both Blanched Almonds as well as QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder have insufficient amounts of Vitamin C in 100 g.

Comparing minerals per 100 grams for Blanched Almonds vs QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder:

• Blanched Almonds have 5.9 times more Calcium, 4.1 times more Copper, 9.6 times more Iron, 268 times more Magnesium, 36.7 times more Manganese, 4 times more Phosphorus, 22 times more Potassium and 49.5 times more Zinc than QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder.
• While QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder contain 3.3 times more Sodium than Blanched Almonds.

Comparison of macro-nutrients per 100 grams:

• Blanched Almonds have 1.5 times more Energy, 42.7 times more Fat, more Saturated Fat, more Fiber and more Protein than QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder.
• While QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder contain 5 times more Carbohydrate and 17.4 times more Sugars than Blanched Almonds.
• Both Blanched Almonds as well as QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.