Comparing Nutrients in 100 calories Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dryVS Almonds

Weight per 100 calories

Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry

27g

Almonds

17.3g

Almonds have 1.6 times more energy per unit of mass than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry, which is very high in comparison to other foods. Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry having high energy density.

Which food has more nutrients per 100 calories - Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry or Almonds?

Macros Ratio

Protein Fat Carbs

Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry

11%

12%

77%

Almonds

14%

72%

14%

100 kcal ▼

Macro Nutrients

Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dryvs Almonds

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.42%1.4g

Fat

8.9%8.62g

1.4 gvs8.62 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.68%0.22g

Saturated Fat

2.05%0.66g

0.22 gvs0.66 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.05%0.017g

Omega 3

0.032%0.001g

0.017 gvs0.001 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.7%0.46g

Omega 6

12.5%2.13g

0.46 gvs2.13 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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15.5%20g

Carbohydrate

2.86%3.72g

20 gvs3.72 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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7.9%5.73g

Sugars

1.04%0.75g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

5.73 gvs0.75 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.075%0.054g

Fructose

0.026%0.019g

≤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]

0.054 gvs0.019 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.068g

Glucose

%0.029g

0.068 gvs0.029 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%5.53g

Sucrose

%0.68g

5.53 gvs0.68 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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5.85%2.22g

Fiber

5.7%2.16g

2.22 gvs2.16 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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5.03%2.8g

Protein

6.52%3.65g

2.8 gvs3.65 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dryvs Almonds

13.2%119μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

119 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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16%0.19mg

Vitamin B1

2.95%0.035mg

Thiamine

0.19 mgvs0.035 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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17%0.22mg

Vitamin B2

15%0.2mg

Riboflavin

0.22 mgvs0.2 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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15.6%2.5mg

Vitamin B3

3.9%0.62mg

Niacin, nicotinic acid, niacinamide

2.5 mgvs0.62 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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5.1%0.25mg

Vitamin B5

1.63%0.081mg

Pantothenic acid

0.25 mgvs0.081 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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18%0.23mg

Vitamin B6

1.82%0.024mg

Pyridoxine

0.23 mgvs0.024 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

33%9.84μg

Biotin

NA μgvs9.84 μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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13%51.8μg

Vitamin B9

1.9%7.6μg

Folates and Folic Acid

51.8 μgvs7.6 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0.03%0.027mg

Vitamin C

0%0mg

Ascorbic acid

0.027 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.9%0.14mg

Vitamin E

29.5%4.43mg

Tocopherols and Tocotrienols

0.14 mgvs4.43 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.43%0.51μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0.51 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dryvs Almonds

6.2%62mg

Calcium

4.65%46.5mg

62 mgvs46.5 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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10.4%0.093mg

Copper

19.8%0.18mg

0.093 mgvs0.18 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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28%2.25mg

Iron

8%0.64mg

2.25 mgvs0.64 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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6.4%27mg

Magnesium

11%46.6mg

27 mgvs46.6 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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33%0.76mg

Manganese

16.4%0.38mg

0.76 mgvs0.38 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

17.4%7.82μg

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvs7.82 μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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13.7%96mg

Phosphorus

12%83mg

96 mgvs83 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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2.4%82mg

Potassium

3.72%127mg

82 mgvs127 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.43%0.79μg

Selenium

1.3%0.71μg

0.79 μgvs0.71 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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7.5%113mg

Sodium

0.012%0.17mg

113 mgvs0.17 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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6.4%0.7mg

Zinc

4.9%0.54mg

0.7 mgvs0.54 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.054%2g

Water

0.021%0.76g

2 gvs0.76 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry vs Almonds:

Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have more Vitamin A, 5.5 times more Vitamin B1, 4 times more Vitamin B3, 3.1 times more Vitamin B5, 9.9 times more Vitamin B6 and 6.8 times more Vitamin B9 than Almonds.
While Almonds contain 32.7 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
Both Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry and Almonds have similar amounts of Vitamin B2 per 100 kcal.
Both Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry as well as Almonds have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry vs Almonds:

Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have 1.3 times more Calcium, 3.5 times more Iron, 2 times more Manganese, 652.7 times more Sodium and 1.3 times more Zinc than Almonds.
While Almonds contain 1.9 times more Copper, 1.7 times more Magnesium and 1.5 times more Potassium than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
Both Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry and Almonds have similar amounts of Phosphorus and Selenium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have 32.4 times more Omega 3, 5.4 times more Carbohydrate and 7.6 times more Sugars than Almonds.
While Almonds contain 6.2 times more Fat, 3 times more Saturated Fat, 4.6 times more Omega 6 and 1.3 times more Protein than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
Both Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry and Almonds have similar amounts of Energy and Fiber per 100 kcal.
Both Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dryVS Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dryAlmondsVS Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dryCereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dryVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 100 calories Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dryVS Almonds

Weight per 100 calories

Which food has more nutrients per 100 calories - Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry or Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: