Comparing Nutrients in 100 grams Blanched Almonds VS Cereals, oats, instant, fortified, maple and brown sugar, dry

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cereals, oats, instant, fortified, maple and brown sugar, dry	10%	11%	79%

Macro Nutrients

	Blanched Almonds	Cereals, oats, instant, fortified, maple and brown sugar, dry	Recommended Dietary Allowance
Energy	20.3% 590kcal	13.3% 386kcal	2900kcal per day for Men 19-50 years
Fat	54% 52.5g	4.88% 4.73g	97g per day for Men 19-50 years
Saturated Fat	12.4% 3.95g	2.43% 0.78g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	72.7% 12.4g	9.1% 1.55g	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	59% 76.7g	130g per day for Men 19-50 years
Sugars	6.4% 4.63g	41.8% 30.3g	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	0.25% 0.18g	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	% 0.39g	g per day for Men 19-50 years
Sucrose	% 4.46g	% 29.7g	g per day for Men 19-50 years
Fiber	26% 9.9g	19% 7.2g	38g per day for Men 19-50 years
Protein	38.2% 21.4g	16.5% 9.25g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Cereals, oats, instant, fortified, maple and brown sugar, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	77% 692μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	89% 1.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.7% 0.71mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	73.4% 11.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.28% 0.31mg	12.3% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.85% 0.12mg	113% 1.46mg	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	37% 148μg	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	158% 23.8mg	3.4% 0.51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.17% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Cereals, oats, instant, fortified, maple and brown sugar, dry	Recommended Dietary Allowance
Calcium	23.6% 236mg	26% 258mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	26.7% 0.24mg	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	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	64% 268mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	79.8% 1.84mg	100% 2.3mg	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	43.6% 305mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	10.6% 361mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	30.5% 17μg	55μg per day for Men 19-50 years
Sodium	1.27% 19mg	33.7% 505mg	1500mg per day for Men 19-50 years
Zinc	27% 2.97mg	15.6% 1.72mg	11mg per day for Men 19-50 years
Water	0.12% 4.5g	0.17% 6.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Blanched Almonds vs Cereals, oats, instant, fortified, maple and brown sugar, dry:

• Blanched Almonds have 46.6 times more Vitamin E than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• While Cereals, oats, instant, fortified, maple and brown sugar, dry contain more Vitamin A, 5.6 times more Vitamin B1, 1.4 times more Vitamin B2, 3.4 times more Vitamin B3, 2 times more Vitamin B5, 12.7 times more Vitamin B6, 3 times more Vitamin B9 and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds as well as Cereals, oats, instant, fortified, maple and brown sugar, dry have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams for Blanched Almonds vs Cereals, oats, instant, fortified, maple and brown sugar, dry:

• Blanched Almonds have 4.3 times more Copper, 3 times more Magnesium, 1.6 times more Phosphorus, 1.8 times more Potassium and 1.7 times more Zinc than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• While Cereals, oats, instant, fortified, maple and brown sugar, dry contain 3.2 times more Iron, 1.3 times more Manganese, 5.3 times more Selenium and 26.6 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Cereals, oats, instant, fortified, maple and brown sugar, dry have similar amounts of Calcium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Blanched Almonds have 1.5 times more Energy, 11.1 times more Fat, 5.1 times more Saturated Fat, 8 times more Omega 6, 1.4 times more Fiber and 2.3 times more Protein than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• While Cereals, oats, instant, fortified, maple and brown sugar, dry contain 12.8 times more Omega 3, 4.1 times more Carbohydrate and 6.5 times more Sugars than Blanched Almonds.
• Both Blanched Almonds as well as Cereals, oats, instant, fortified, maple and brown sugar, dry have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.