Comparing Nutrients in 300 calories Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dryVS Roasted Almonds

Weight per 300 calories

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

83.3g

Roasted Almonds

50.2g

Dry Roasted Almonds have 1.7 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 300 calories - Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry or Roasted Almonds?

Macros Ratio

Protein Fat Carbs

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

10%

80%

Roasted Almonds

13%

74%

13%

300 kcal ▼

Macro Nutrients

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

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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3.44%3.33g

Fat

27%26.4g

3.33 gvs26.4 g

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

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1.58%0.5g

Saturated Fat

6.4%2.05g

0.5 gvs2.05 g

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

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2.2%0.035g

Omega 3

0.31%0.005g

0.035 gvs0.005 g

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

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5.93%1g

Omega 6

38.2%6.5g

1 gvs6.5 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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48.5%63g

Carbohydrate

8.1%10.5g

63 gvs10.5 g

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

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41%29.7g

Sugars

3.36%2.44g

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

29.7 gvs2.44 g

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

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8.85%6.4g

Fructose

0.007%0.005g

≤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]

6.4 gvs0.005 g

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

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%6.33g

Glucose

%0.005g

6.33 gvs0.005 g

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

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%16.7g

Sucrose

%2.4g

16.7 gvs2.4 g

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

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12.7%4.83g

Fiber

14.4%5.47g

4.83 gvs5.47 g

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

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13.6%7.6g

Protein

18.8%10.5g

7.6 gvs10.5 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 Roasted Almonds

45.7%412μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

412 μgvs0 μg

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

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55%0.66mg

Vitamin B1

3.2%0.039mg

Thiamine

0.66 mgvs0.039 mg

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

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43%0.56mg

Vitamin B2

46%0.6mg

Riboflavin

0.56 mgvs0.6 mg

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

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54.5%8.73mg

Vitamin B3

11.4%1.82mg

Niacin, nicotinic acid, niacinamide

8.73 mgvs1.82 mg

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

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14%0.69mg

Vitamin B5

3.22%0.16mg

Pantothenic acid

0.69 mgvs0.16 mg

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

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71%0.93mg

Vitamin B6

5.25%0.068mg

Pyridoxine

0.93 mgvs0.068 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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44.4%178μg

Vitamin B9

6.9%27.6μg

Folates and Folic Acid

178 μgvs27.6 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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0.65%0.58mg

Vitamin C

0%0mg

Ascorbic acid

0.58 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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2.22%0.33mg

Vitamin E

80%12mg

Tocopherols and Tocotrienols

0.33 mgvs12 mg

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

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1.6%1.9μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

1.9 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 Roasted Almonds

19.6%196mg

Calcium

13.4%134mg

196 mgvs134 mg

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

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29.4%0.27mg

Copper

61.3%0.55mg

0.27 mgvs0.55 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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95%7.6mg

Iron

23.4%1.87mg

7.6 mgvs1.87 mg

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

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16.3%68.3mg

Magnesium

33.3%140mg

68.3 mgvs140 mg

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

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74%1.7mg

Manganese

48.7%1.1mg

1.7 mgvs1.1 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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34.8%243mg

Phosphorus

33.8%236mg

243 mgvs236 mg

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

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8.82%300mg

Potassium

10.5%358mg

300 mgvs358 mg

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

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4.4%2.4μg

Selenium

1.82%1μg

2.4 μgvs1 μg

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

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24.4%367mg

Sodium

0.1%1.5mg

367 mgvs1.5 mg

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

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15%1.65mg

Zinc

15%1.66mg

1.65 mgvs1.66 mg

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

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0.19%7.04g

Water

0.033%1.2g

7.04 gvs1.2 g

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

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Lets compare vitamin content per 300 calories of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry vs Roasted Almonds:

Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have more Vitamin A, 17 times more Vitamin B1, 4.8 times more Vitamin B3, 4.3 times more Vitamin B5, 13.6 times more Vitamin B6 and 6.4 times more Vitamin B9 than Dry Roasted Almonds.
While Dry Roasted Almonds contain 36 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry and Dry Roasted Almonds have similar amounts of Vitamin B2 per 300 kcal.
Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry vs Roasted Almonds:

Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 1.5 times more Calcium, 4.1 times more Iron, 1.5 times more Manganese, 2.4 times more Selenium and 243.6 times more Sodium than Dry Roasted Almonds.
While Dry Roasted Almonds contain 2.1 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 Dry Roasted Almonds have similar amounts of Phosphorus, Potassium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 6 times more Carbohydrate, 12.2 times more Sugars and 1279.1 times more Fructose than Dry Roasted Almonds.
While Dry Roasted Almonds contain 7.9 times more Fat, 4.1 times more Saturated Fat, 6.4 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 Dry Roasted Almonds have similar amounts of Energy and Fiber per 300 kcal.
Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

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

Compare Foods

Comparing Nutrients in 300 calories Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dryVS Roasted Almonds

Weight per 300 calories

Which food has more nutrients per 300 calories - Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry or Roasted Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: