Comparing Nutrients in 100 grams Blanched Almonds VS Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	6%	9%	85%

Macro Nutrients

	Blanched Almonds	Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	Recommended Dietary Allowance
Energy	20.3% 590kcal	11.4% 331kcal	2900kcal per day for Men 19-50 years
Fat	54% 52.5g	4.2% 4.06g	97g per day for Men 19-50 years
Saturated Fat	12.4% 3.95g	6.34% 2.03g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	2.2% 0.035g	1.6g per day for Men 19-50 years
Omega 6	72.7% 12.4g	7.03% 1.2g	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	64.4% 83.7g	130g per day for Men 19-50 years
Sugars	6.4% 4.63g	28.5% 20.7g	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	40.3% 15.3g	38g per day for Men 19-50 years
Protein	38.2% 21.4g	11.4% 6.37g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.89% 8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	42% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.7% 0.71mg	133% 1.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	127% 20.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.28% 0.31mg	5.32% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.85% 0.12mg	157% 2.04mg	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	389% 1554μg	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	4.47% 0.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.25% 0.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	Recommended Dietary Allowance
Calcium	23.6% 236mg	7.1% 71mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	13% 0.12mg	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	387% 31mg	8mg per day for Men 19-50 years
Magnesium	64% 268mg	14.5% 61mg	420mg per day for Men 19-50 years
Manganese	79.8% 1.84mg	15.6% 0.36mg	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	26.6% 186mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	7.03% 239mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	1.27% 19mg	50.6% 759mg	1500mg per day for Men 19-50 years
Zinc	27% 2.97mg	139% 15.3mg	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 Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN:

• Blanched Almonds have 35.4 times more Vitamin E than Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN.
• While Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN contain 2.6 times more Vitamin B1, 2.4 times more Vitamin B2, 5.8 times more Vitamin B3, 17.7 times more Vitamin B6 and 31.7 times more Vitamin B9 than Blanched Almonds.
• Both Blanched Almonds and Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN have similar amounts of Vitamin B5 per 100 g.
• Both Blanched Almonds as well as Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 g.

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

• Blanched Almonds have 3.3 times more Calcium, 8.8 times more Copper, 4.4 times more Magnesium, 5.1 times more Manganese, 2.6 times more Phosphorus and 2.8 times more Potassium than Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN.
• While Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN contain 9.4 times more Iron, 3.5 times more Selenium, 39.9 times more Sodium and 5.2 times more Zinc than Blanched Almonds.

Comparison of macro-nutrients per 100 grams:

• Blanched Almonds have 1.8 times more Energy, 12.9 times more Fat, 1.9 times more Saturated Fat, 10.3 times more Omega 6 and 3.4 times more Protein than Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN.
• While Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN contain 8.8 times more Omega 3, 4.5 times more Carbohydrate, 4.5 times more Sugars and 1.5 times more Fiber than Blanched Almonds.
• Both Blanched Almonds as well as Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.