Comparing Nutrients in 100 calories Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dryVS Blanched Almonds

Weight per 100 calories

Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry

28g

Blanched Almonds

17g

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

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

Macros Ratio

Protein Fat Carbs

Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry

10%

80%

Blanched Almonds

14%

75%

11%

100 kcal ▼

Macro Nutrients

Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dryvs Blanched 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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1.15%1.1g

Fat

9.18%8.9g

1.1 gvs8.9 g

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

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0.53%0.17g

Saturated Fat

2.1%0.67g

0.17 gvs0.67 g

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

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0.73%0.012g

Omega 3

0.042%0.001g

0.012 gvs0.001 g

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

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1.98%0.34g

Omega 6

12.3%2.1g

0.34 gvs2.1 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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16%21g

Carbohydrate

2.43%3.16g

21 gvs3.16 g

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

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13.7%9.9g

Sugars

1.1%0.78g

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

9.9 gvs0.78 g

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

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2.95%2.14g

Fructose

0%0g

≤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]

2.14 gvs0 g

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

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%2.1g

Glucose

%0.005g

2.1 gvs0.005 g

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

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%5.56g

Sucrose

%0.76g

5.56 gvs0.76 g

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

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4.24%1.6g

Fiber

4.4%1.68g

1.6 gvs1.68 g

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

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4.5%2.53g

Protein

6.48%3.63g

2.53 gvs3.63 g

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

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Vitamins

Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dryvs Blanched Almonds

15.2%137μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

137 μgvs0 μg

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

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18.3%0.22mg

Vitamin B1

2.7%0.032mg

Thiamine

0.22 mgvs0.032 mg

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

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14.3%0.19mg

Vitamin B2

9.27%0.12mg

Riboflavin

0.19 mgvs0.12 mg

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

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18%2.9mg

Vitamin B3

3.7%0.59mg

Niacin, nicotinic acid, niacinamide

2.9 mgvs0.59 mg

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

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4.6%0.23mg

Vitamin B5

1.06%0.053mg

Pantothenic acid

0.23 mgvs0.053 mg

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

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23.7%0.31mg

Vitamin B6

1.5%0.019mg

Pyridoxine

0.31 mgvs0.019 mg

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

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Vitamin B7

Biotin

NA μgvsNA μg

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

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14.8%59μg

Vitamin B9

2.08%8.3μg

Folates and Folic Acid

59 μgvs8.3 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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0.22%0.19mg

Vitamin C

0%0mg

Ascorbic acid

0.19 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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0.74%0.11mg

Vitamin E

27%4.03mg

Tocopherols and Tocotrienols

0.11 mgvs4.03 mg

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

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0.53%0.64μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0.64 μgvs0 μg

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

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Minerals

Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dryvs Blanched Almonds

6.53%65.3mg

Calcium

4%40mg

65.3 mgvs40 mg

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

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9.8%0.088mg

Copper

19.3%0.17mg

0.088 mgvs0.17 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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31.6%2.53mg

Iron

6.95%0.56mg

2.53 mgvs0.56 mg

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

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5.42%22.8mg

Magnesium

11%45.4mg

22.8 mgvs45.4 mg

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

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24.7%0.57mg

Manganese

13.5%0.31mg

0.57 mgvs0.31 mg

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

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Molybdenum

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

NA μgvsNA μg

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

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11.6%81mg

Phosphorus

11.6%81.5mg

81 mgvs81.5 mg

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

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2.94%100mg

Potassium

3.3%112mg

100 mgvs112 mg

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

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1.46%0.81μg

Selenium

0.99%0.54μg

0.81 μgvs0.54 μg

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

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8.15%122mg

Sodium

0.21%3.22mg

122 mgvs3.22 mg

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

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5%0.55mg

Zinc

4.58%0.5mg

0.55 mgvs0.5 mg

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

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0.063%2.35g

Water

0.021%0.76g

2.35 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, Raisin and Spice, dry vs Blanched Almonds:

Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have more Vitamin A, 6.8 times more Vitamin B1, 1.5 times more Vitamin B2, 4.9 times more Vitamin B3, 4.3 times more Vitamin B5, 15.8 times more Vitamin B6 and 7.1 times more Vitamin B9 than Blanched Almonds.
While Blanched Almonds contain 36.2 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry as well as Blanched 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, Raisin and Spice, dry vs Blanched Almonds:

Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 1.6 times more Calcium, 4.5 times more Iron, 1.8 times more Manganese, 1.5 times more Selenium and 38 times more Sodium than Blanched Almonds.
While Blanched Almonds contain 2 times more Copper and 2 times more Magnesium than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry and Blanched Almonds have similar amounts of Phosphorus, Potassium and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 6.6 times more Carbohydrate, 12.6 times more Sugars and more Fructose than Blanched Almonds.
While Blanched Almonds contain 8 times more Fat, 4 times more Saturated Fat, 6.2 times more Omega 6 and 1.4 times more Protein than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry and Blanched Almonds have similar amounts of Energy and Fiber per 100 kcal.
Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dryVS Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dryBlanched AlmondsVS Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dryCereals, QUAKER, Instant Oatmeal, Raisin and Spice, dryVS Roasted AlmondsBlanched AlmondsVS Roasted Almonds

Compare Foods

Comparing Nutrients in 100 calories Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dryVS Blanched Almonds

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: