Comparing Nutrients in 100 grams Blanched Almonds VS Cereals ready-to-eat, QUAKER, Oatmeal Squares

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cereals ready-to-eat, QUAKER, Oatmeal Squares	11%	11%	78%

Macro Nutrients

	Blanched Almonds	Cereals ready-to-eat, QUAKER, Oatmeal Squares	Recommended Dietary Allowance
Energy	20.3% 590kcal	13% 379kcal	2900kcal per day for Men 19-50 years
Fat	54% 52.5g	4.98% 4.83g	97g per day for Men 19-50 years
Saturated Fat	12.4% 3.95g	2.73% 0.87g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	72.7% 12.4g	8.54% 1.45g	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	60% 77.8g	130g per day for Men 19-50 years
Sugars	6.4% 4.63g	23% 16.7g	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	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	% 0.03g	NA	g per day for Men 19-50 years
Sucrose	% 4.46g	NA	g per day for Men 19-50 years
Fiber	26% 9.9g	22% 8.3g	38g per day for Men 19-50 years
Protein	38.2% 21.4g	20.3% 11.4g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Cereals ready-to-eat, QUAKER, Oatmeal Squares	Recommended Dietary Allowance
Vitamin A	0% 0μg	39.6% 356μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	57% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.7% 0.71mg	65.4% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	60% 9.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.28% 0.31mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.85% 0.12mg	67.7% 0.88mg	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	181% 722μg	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	12.8% 11.5mg	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	32.4% 4.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.33% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Cereals ready-to-eat, QUAKER, Oatmeal Squares	Recommended Dietary Allowance
Calcium	23.6% 236mg	20% 201mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	52.7% 0.47mg	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	366% 29.3mg	8mg per day for Men 19-50 years
Magnesium	64% 268mg	27.4% 115mg	420mg per day for Men 19-50 years
Manganese	79.8% 1.84mg	132% 3.04mg	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	53% 371mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	10.5% 357mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	12.5% 6.9μg	55μg per day for Men 19-50 years
Sodium	1.27% 19mg	23% 347mg	1500mg per day for Men 19-50 years
Zinc	27% 2.97mg	65.3% 7.18mg	11mg per day for Men 19-50 years
Water	0.12% 4.5g	0.074% 2.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Blanched Almonds vs Cereals ready-to-eat, QUAKER, Oatmeal Squares:

• Blanched Almonds have 4.9 times more Vitamin E than Cereals ready-to-eat, QUAKER, Oatmeal Squares.
• While Cereals ready-to-eat, QUAKER, Oatmeal Squares contain more Vitamin A, 3.6 times more Vitamin B1, 2.7 times more Vitamin B3, 7.7 times more Vitamin B6, 14.7 times more Vitamin B9, more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Cereals ready-to-eat, QUAKER, Oatmeal Squares have similar amounts of Vitamin B2 per 100 g.
• Both Blanched Almonds as well as Cereals ready-to-eat, QUAKER, Oatmeal Squares have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Blanched Almonds vs Cereals ready-to-eat, QUAKER, Oatmeal Squares:

• Blanched Almonds have 2.2 times more Copper, 2.3 times more Magnesium, 1.3 times more Phosphorus and 1.8 times more Potassium than Cereals ready-to-eat, QUAKER, Oatmeal Squares.
• While Cereals ready-to-eat, QUAKER, Oatmeal Squares contain 8.9 times more Iron, 1.7 times more Manganese, 2.2 times more Selenium, 18.3 times more Sodium and 2.4 times more Zinc than Blanched Almonds.
• Both Blanched Almonds and Cereals ready-to-eat, QUAKER, Oatmeal Squares have similar amounts of Calcium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Blanched Almonds have 1.6 times more Energy, 10.9 times more Fat, 4.5 times more Saturated Fat, 8.5 times more Omega 6 and 1.9 times more Protein than Cereals ready-to-eat, QUAKER, Oatmeal Squares.
• While Cereals ready-to-eat, QUAKER, Oatmeal Squares contain 17 times more Omega 3, 4.2 times more Carbohydrate and 3.6 times more Sugars than Blanched Almonds.
• Both Blanched Almonds and Cereals ready-to-eat, QUAKER, Oatmeal Squares have similar amounts of Fiber per 100 g.
• Both Blanched Almonds as well as Cereals ready-to-eat, QUAKER, Oatmeal Squares have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.