Comparing Nutrients in 1 kilogram AlmondsVS Cereals, QUAKER, Quick Oats with Iron, Dry

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

Cereals, QUAKER, Quick Oats with Iron, Dry

14%

16%

70%

1 kg ▼

Macro Nutrients

Almondsvs Cereals, QUAKER, Quick Oats with Iron, Dry

200%5790kcal

Energy

128%3710kcal

5790 kcalvs3710 kcal

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

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515%499g

Fat

71%68.7g

499 gvs68.7 g

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

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119%38g

Saturated Fat

30%9.6g

38 gvs9.6 g

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

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1.88%0.03g

Omega 3

0.03 gvsNA g

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

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725%123g

Omega 6

123 gvsNA 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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166%216g

Carbohydrate

524%682g

216 gvs682 g

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

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60%43.5g

Sugars

19.6%14g

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

43.5 gvs14 g

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

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1.5%1.1g

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]

1.1 gvsNA g

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

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%1.7g

Glucose

1.7 gvsNA g

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

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%39.5g

Sucrose

39.5 gvsNA g

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

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329%125g

Fiber

247%94g

125 gvs94 g

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

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378%212g

Protein

245%137g

212 gvs137 g

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

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Vitamins

Almondsvs Cereals, QUAKER, Quick Oats with Iron, Dry

0%0μg

Vitamin A

RAE, retinol activity equivalents

0 μgvsNA μg

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

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171%2.05mg

Vitamin B1

450%5.4mg

Thiamine

2.05 mgvs5.4 mg

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

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875%11.4mg

Vitamin B2

95%1.23mg

Riboflavin

11.4 mgvs1.23 mg

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

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226%36mg

Vitamin B3

51.4%8.23mg

Niacin, nicotinic acid, niacinamide

36 mgvs8.23 mg

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

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94%4.7mg

Vitamin B5

Pantothenic acid

4.7 mgvsNA mg

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

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105%1.37mg

Vitamin B6

77%1mg

Pyridoxine

1.37 mgvs1 mg

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

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1900%570μg

Vitamin B7

Biotin

570 μgvsNA μg

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

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110%440μg

Vitamin B9

123%490μg

Folates and Folic Acid

440 μgvs490 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%0mg

Ascorbic acid

0 mgvs0 mg

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

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0%0IU

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

0 IUvsNA IU

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

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1709%256mg

Vitamin E

44%6.6mg

Tocopherols and Tocotrienols

256 mgvs6.6 mg

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

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0%0μg

Vitamin K

Phytomenadione or phylloquinone

0 μgvsNA μg

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

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Minerals

Almondsvs Cereals, QUAKER, Quick Oats with Iron, Dry

269%2690mg

Calcium

47%470mg

2690 mgvs470 mg

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

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1146%10.3mg

Copper

10.3 mgvsNA 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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464%37mg

Iron

6181%495mg

37 mgvs495 mg

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

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643%2700mg

Magnesium

643%2700mg

2700 mgvs2700 mg

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

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947%21.8mg

Manganese

21.8 mgvsNA mg

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

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1007%453μg

Molybdenum

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

453 μgvsNA μg

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

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687%4810mg

Phosphorus

654%4580mg

4810 mgvs4580 mg

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

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216%7330mg

Potassium

105%3580mg

7330 mgvs3580 mg

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

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74.5%41μg

Selenium

41 μgvsNA μg

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

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0.67%10mg

Sodium

2%30mg

10 mgvs30 mg

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

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284%31mg

Zinc

291%32mg

31 mgvs32 mg

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

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1.2%44g

Water

2.54%94g

44 gvs94 g

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

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Lets compare vitamin content per 1 kilogram of Almonds vs Cereals, QUAKER, Quick Oats with Iron, Dry:

Almonds have 9.3 times more Vitamin B2, 4.4 times more Vitamin B3, 1.4 times more Vitamin B6 and 38.8 times more Vitamin E than Cereals, QUAKER, Quick Oats with Iron, Dry.
While Cereals, QUAKER, Quick Oats with Iron, Dry contain 2.6 times more Vitamin B1 than Almonds.
Both Almonds and Cereals, QUAKER, Quick Oats with Iron, Dry have similar amounts of Vitamin B9 per 1 kg.
Both Almonds as well as Cereals, QUAKER, Quick Oats with Iron, Dry have insufficient amounts of Vitamin B12 and Vitamin C in 1 kg.

Comparing minerals per 1 kilogram for Almonds vs Cereals, QUAKER, Quick Oats with Iron, Dry:

Almonds have 5.7 times more Calcium and 2 times more Potassium than Cereals, QUAKER, Quick Oats with Iron, Dry.
While Cereals, QUAKER, Quick Oats with Iron, Dry contain 13.3 times more Iron than Almonds.
Both Almonds and Cereals, QUAKER, Quick Oats with Iron, Dry have similar amounts of Magnesium, Phosphorus and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

Almonds have 1.6 times more Energy, 7.3 times more Fat, 4 times more Saturated Fat, 3.1 times more Sugars, 1.3 times more Fiber and 1.5 times more Protein than Cereals, QUAKER, Quick Oats with Iron, Dry.
While Cereals, QUAKER, Quick Oats with Iron, Dry contain 3.2 times more Carbohydrate than Almonds.
Both Almonds as well as Cereals, QUAKER, Quick Oats with Iron, Dry have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

AlmondsVS Blanched AlmondsCereals, QUAKER, Quick Oats with Iron, DryVS Blanched AlmondsAlmondsVS Cereals, QUAKER, Whole Wheat Natural Cereal, dryCereals, QUAKER, Quick Oats with Iron, DryVS Cereals, QUAKER, Whole Wheat Natural Cereal, dry

Compare Foods

Comparing Nutrients in 1 kilogram AlmondsVS Cereals, QUAKER, Quick Oats with Iron, Dry

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 kg: