Comparing Nutrients in 14 ounces AlmondsVS Cereals ready-to-eat, QUAKER, Christmas Crunch

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

Cereals ready-to-eat, QUAKER, Christmas Crunch

11%

85%

14 oz ▼

Macro Nutrients

Almondsvs Cereals ready-to-eat, QUAKER, Christmas Crunch

79.2%2298kcal

Energy

54.3%1576kcal

2298 kcalvs1576 kcal

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

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204%198g

Fat

19.8%19g

198 gvs19 g

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

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47%15g

Saturated Fat

38.2%12.2g

15 gvs12.2 g

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

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0.74%0.012g

Omega 3

7.7%0.12g

0.012 gvs0.12 g

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

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288%49g

Omega 6

17%2.86g

49 gvs2.86 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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65.8%85.5g

Carbohydrate

262%341g

85.5 gvs341 g

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

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24%17.3g

Sugars

243%176g

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

17.3 gvs176 g

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

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0.6%0.44g

Fructose

≤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]

0.44 gvsNA g

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

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%0.67g

Glucose

0.67 gvsNA g

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

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%15.7g

Sucrose

15.7 gvsNA g

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

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131%49.6g

Fiber

27%10.3g

49.6 gvs10.3 g

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

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150%84g

Protein

31.5%17.6g

84 gvs17.6 g

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

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Vitamins

Almondsvs Cereals ready-to-eat, QUAKER, Christmas Crunch

0%0μg

Vitamin A

12%107μg

RAE, retinol activity equivalents

0 μgvs107 μg

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

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68%0.81mg

Vitamin B1

541%6.5mg

Thiamine

0.81 mgvs6.5 mg

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

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347%4.5mg

Vitamin B2

564%7.33mg

Riboflavin

4.5 mgvs7.33 mg

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

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89.7%14.4mg

Vitamin B3

539%86.3mg

Niacin, nicotinic acid, niacinamide

14.4 mgvs86.3 mg

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

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

37.4%1.87mg

Vitamin B5

29.4%1.47mg

Pantothenic acid

1.87 mgvs1.47 mg

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

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42%0.54mg

Vitamin B6

665%8.65mg

Pyridoxine

0.54 mgvs8.65 mg

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

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754%226μg

Vitamin B7

Biotin

226 μgvsNA μg

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

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43.7%175μg

Vitamin B9

1525%6100μg

Folates and Folic Acid

175 μgvs6100 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%0mg

Vitamin C

0.44%0.4mg

Ascorbic acid

0 mgvs0.4 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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678%102mg

Vitamin E

11%1.67mg

Tocopherols and Tocotrienols

102 mgvs1.67 mg

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

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0%0μg

Vitamin K

3.64%4.37μg

Phytomenadione or phylloquinone

0 μgvs4.37 μg

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

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Minerals

Almondsvs Cereals ready-to-eat, QUAKER, Christmas Crunch

107%1068mg

Calcium

4.37%43.7mg

1068 mgvs43.7 mg

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

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455%4.1mg

Copper

66.6%0.6mg

4.1 mgvs0.6 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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184%14.7mg

Iron

981%78.5mg

14.7 mgvs78.5 mg

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

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255%1072mg

Magnesium

52%218mg

1072 mgvs218 mg

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

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376%8.65mg

Manganese

8.65 mgvsNA mg

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

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400%180μg

Molybdenum

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

180 μgvsNA μg

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

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273%1909mg

Phosphorus

95%667mg

1909 mgvs667 mg

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

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85.6%2909mg

Potassium

21.7%738mg

2909 mgvs738 mg

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

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29.6%16.3μg

Selenium

47%25.8μg

16.3 μgvs25.8 μg

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

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0.26%3.97mg

Sodium

192%2874mg

3.97 mgvs2874 mg

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

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113%12.4mg

Zinc

590%65mg

12.4 mgvs65 mg

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

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0.47%17.5g

Water

0.27%9.92g

17.5 gvs9.92 g

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

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Lets compare vitamin content per 14 ounces of Almonds vs Cereals ready-to-eat, QUAKER, Christmas Crunch:

Almonds have 1.3 times more Vitamin B5 and 61 times more Vitamin E than Cereals ready-to-eat, QUAKER, Christmas Crunch.
While Cereals ready-to-eat, QUAKER, Christmas Crunch contain more Vitamin A, 8 times more Vitamin B1, 1.6 times more Vitamin B2, 6 times more Vitamin B3, 15.9 times more Vitamin B6 and 34.9 times more Vitamin B9 than Almonds.
Both Almonds as well as Cereals ready-to-eat, QUAKER, Christmas Crunch have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Almonds vs Cereals ready-to-eat, QUAKER, Christmas Crunch:

Almonds have 24.5 times more Calcium, 6.8 times more Copper, 4.9 times more Magnesium, 2.9 times more Phosphorus and 3.9 times more Potassium than Cereals ready-to-eat, QUAKER, Christmas Crunch.
While Cereals ready-to-eat, QUAKER, Christmas Crunch contain 5.3 times more Iron, 1.6 times more Selenium, 724 times more Sodium and 5.2 times more Zinc than Almonds.

Comparison of macro-nutrients per 14 ounces:

Almonds have 1.5 times more Energy, 10.3 times more Fat, 1.2 times more Saturated Fat, 17.1 times more Omega 6, 4.8 times more Fiber and 4.8 times more Protein than Cereals ready-to-eat, QUAKER, Christmas Crunch.
While Cereals ready-to-eat, QUAKER, Christmas Crunch contain 10.3 times more Omega 3, 4 times more Carbohydrate and 10.2 times more Sugars than Almonds.
Both Almonds as well as Cereals ready-to-eat, QUAKER, Christmas Crunch have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

AlmondsVS Blanched AlmondsCereals ready-to-eat, QUAKER, Christmas CrunchVS Blanched AlmondsAlmondsVS Cereals ready-to-eat, POST SELECTS Maple Pecan CrunchCereals ready-to-eat, QUAKER, Christmas CrunchVS Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch

Compare Foods

Comparing Nutrients in 14 ounces AlmondsVS Cereals ready-to-eat, QUAKER, Christmas Crunch

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 14 oz: