Comparing Nutrients in 100 calories Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden MapleVS Almonds

Weight per 100 calories

Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple

26.3g

Almonds

17.3g

Almonds have 1.5 times more energy per unit of mass than Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple, which is very high in comparison to other foods. Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple having high energy density.

Which food has more nutrients per 100 calories - Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple or Almonds?

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple

11%

78%

Almonds

14%

72%

14%

100 kcal ▼

Macro Nutrients

Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maplevs Almonds

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

Find Breakfast Cereals rich in Energy

1.3%1.27g

Fat

8.9%8.62g

1.27 gvs8.62 g

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

Find Breakfast Cereals rich in Fat

0.72%0.23g

Saturated Fat

2.05%0.66g

0.23 gvs0.66 g

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

Find Breakfast Cereals rich in Saturated Fat

Omega 3

0.032%0.001g

NA gvs0.001 g

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

Find Breakfast Cereals rich in Omega 3

Omega 6

12.5%2.13g

NA gvs2.13 g

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

Find Breakfast Cereals rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

Find Breakfast Cereals rich in Cholesterol

15.8%20.5g

Carbohydrate

2.86%3.72g

20.5 gvs3.72 g

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

Find Breakfast Cereals rich in Carbohydrate

6.1%4.43g

Sugars

1.04%0.75g

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

4.43 gvs0.75 g

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

Find Breakfast Cereals rich in Sugars

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]

NA gvs0.019 g

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

Find Breakfast Cereals rich in Fructose

Glucose

%0.029g

NA gvs0.029 g

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

Find Breakfast Cereals rich in Glucose

Sucrose

%0.68g

NA gvs0.68 g

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

Find Breakfast Cereals rich in Sucrose

5.75%2.2g

Fiber

5.7%2.16g

2.2 gvs2.16 g

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

Find Breakfast Cereals rich in Fiber

5.3%2.97g

Protein

6.52%3.65g

2.97 gvs3.65 g

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

Find Breakfast Cereals rich in Protein Buy premium vegan protein powder

Vitamins

Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maplevs Almonds

Vitamin A

0%0μg

RAE, retinol activity equivalents

NA μgvs0 μg

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

Find Breakfast Cereals rich in Vitamin A Buy Preformed Vegan Vitamin A

15%0.18mg

Vitamin B1

2.95%0.035mg

Thiamine

0.18 mgvs0.035 mg

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

Find Breakfast Cereals rich in Vitamin B1 Buy Vegan Vitamin B1

17.2%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 .

Find Breakfast Cereals rich in Vitamin B2 Buy Vegan Vitamin B2

15.8%2.52mg

Vitamin B3

3.9%0.62mg

Niacin, nicotinic acid, niacinamide

2.52 mgvs0.62 mg

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

Find Breakfast Cereals rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B5

1.63%0.081mg

Pantothenic acid

NA mgvs0.081 mg

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

Find Breakfast Cereals rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

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 .

Find Breakfast Cereals rich in Vitamin B6

Vitamin B7

33%9.84μg

Biotin

NA μgvs9.84 μg

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

Find Breakfast Cereals rich in Vitamin B7

47.6%190μg

Vitamin B9

1.9%7.6μg

Folates and Folic Acid

190 μgvs7.6 μg

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

Find Breakfast Cereals rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

Find Breakfast Cereals rich in Vitamin B12 Buy Vegan Vitamin B12

3.36%3.03mg

Vitamin C

0%0mg

Ascorbic acid

3.03 mgvs0 mg

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

Find Breakfast Cereals rich in Vitamin C

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

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

Find Breakfast Cereals rich in Vitamin D Buy Vegan Vitamin D

Vitamin E

29.5%4.43mg

Tocopherols and Tocotrienols

NA mgvs4.43 mg

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

Find Breakfast Cereals rich in Vitamin E

Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

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

Find Breakfast Cereals rich in Vitamin K

Minerals

Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maplevs Almonds

5.3%53mg

Calcium

4.65%46.5mg

53 mgvs46.5 mg

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

Find Breakfast Cereals rich in Calcium

Copper

19.8%0.18mg

NA mgvs0.18 mg

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

Find Breakfast Cereals rich in Copper

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 .

Find Breakfast Cereals rich in Fluoride

95%7.63mg

Iron

8%0.64mg

7.63 mgvs0.64 mg

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

Find Breakfast Cereals rich in Iron

7.2%30.3mg

Magnesium

11%46.6mg

30.3 mgvs46.6 mg

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

Find Breakfast Cereals rich in Magnesium

Manganese

16.4%0.38mg

NA mgvs0.38 mg

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

Find Breakfast Cereals rich in Manganese

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 .

Find Breakfast Cereals rich in Molybdenum

14%98mg

Phosphorus

12%83mg

98 mgvs83 mg

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

Find Breakfast Cereals rich in Phosphorus

2.77%94mg

Potassium

3.72%127mg

94 mgvs127 mg

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

Find Breakfast Cereals rich in Potassium

Selenium

1.3%0.71μg

NA μgvs0.71 μg

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

Find Breakfast Cereals rich in Selenium

6.1%91mg

Sodium

0.012%0.17mg

91 mgvs0.17 mg

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

Find Breakfast Cereals rich in Sodium

17%1.9mg

Zinc

4.9%0.54mg

1.9 mgvs0.54 mg

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

Find Breakfast Cereals rich in Zinc

0.02%0.72g

Water

0.021%0.76g

0.72 gvs0.76 g

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

Find Breakfast Cereals rich in Water

Lets compare vitamin content per 100 calories of Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple vs Almonds:

Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple have 5.1 times more Vitamin B1, 4 times more Vitamin B3, 9.8 times more Vitamin B6, 25 times more Vitamin B9 and more Vitamin C than Almonds.
Both Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple and Almonds have similar amounts of Vitamin B2 per 100 kcal.
Both Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple as well as Almonds have insufficient amounts of Vitamin B12 in 100 kcal.

Comparing minerals per 100 calories for Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple vs Almonds:

Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple have 11.9 times more Iron, 528.7 times more Sodium and 3.5 times more Zinc than Almonds.
While Almonds contain 1.5 times more Magnesium and 1.3 times more Potassium than Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple.
Both Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple and Almonds have similar amounts of Calcium and Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple have 5.5 times more Carbohydrate and 5.9 times more Sugars than Almonds.
While Almonds contain 6.8 times more Fat and 2.9 times more Saturated Fat than Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple.
Both Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple and Almonds have similar amounts of Energy, Fiber and Protein per 100 kcal.
Both Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden MapleVS Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugarAlmondsVS Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugarCereals ready-to-eat, QUAKER Oatmeal Squares, Golden MapleVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 100 calories Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden MapleVS Almonds

Weight per 100 calories

Which food has more nutrients per 100 calories - Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple or Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: