Comparing Nutrients in 300 calories Cereals, QUAKER, Weight Control Instant Oatmeal, banana breadVS Almonds

Weight per 300 calories

Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread

83g

Almonds

51.8g

Almonds have 1.6 times more energy per unit of mass than Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread, which is very high in comparison to other foods. Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread having high energy density.

Which food has more nutrients per 300 calories - Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread or Almonds?

Macros Ratio

Protein Fat Carbs

Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread

17%

15%

68%

Almonds

14%

72%

14%

300 kcal ▼

Macro Nutrients

Cereals, QUAKER, Weight Control Instant Oatmeal, banana breadvs 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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5.28%5.1g

Fat

26.7%26g

5.1 gvs26 g

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

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3.1%0.99g

Saturated Fat

6.16%1.97g

0.99 gvs1.97 g

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

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Omega 3

0.097%0.002g

NA gvs0.002 g

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

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Omega 6

37.6%6.4g

NA gvs6.4 g

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

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0.29%0.83mg

Cholesterol

0%0mg

0.83 mgvs0 mg

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

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41%53.5g

Carbohydrate

8.6%11g

53.5 gvs11 g

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

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1.48%1.07g

Sugars

3.1%2.25g

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

1.07 gvs2.25 g

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

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Fructose

0.079%0.057g

≤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 gvs0.057 g

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

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Glucose

%0.088g

NA gvs0.088 g

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

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Sucrose

%2.05g

NA gvs2.05 g

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

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27.6%10.5g

Fiber

17%6.48g

10.5 gvs6.48 g

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

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24.5%13.7g

Protein

19.6%11g

13.7 gvs11 g

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

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Vitamins

Cereals, QUAKER, Weight Control Instant Oatmeal, banana breadvs Almonds

Vitamin A

0%0μg

RAE, retinol activity equivalents

NA μgvs0 μg

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

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51%0.61mg

Vitamin B1

8.85%0.11mg

Thiamine

0.61 mgvs0.11 mg

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

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55.3%0.72mg

Vitamin B2

45.4%0.59mg

Riboflavin

0.72 mgvs0.59 mg

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

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53%8.46mg

Vitamin B3

11.7%1.87mg

Niacin, nicotinic acid, niacinamide

8.46 mgvs1.87 mg

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

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Vitamin B5

4.9%0.24mg

Pantothenic acid

NA mgvs0.24 mg

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

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65%0.85mg

Vitamin B6

5.46%0.071mg

Pyridoxine

0.85 mgvs0.071 mg

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

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Vitamin B7

98%29.5μg

Biotin

NA μgvs29.5 μg

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

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42.4%170μg

Vitamin B9

5.7%22.8μg

Folates and Folic Acid

170 μgvs22.8 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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0.092%0.083mg

Vitamin C

0%0mg

Ascorbic acid

0.083 mgvs0 mg

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

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

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

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3.05%0.46mg

Vitamin E

88.5%13.3mg

Tocopherols and Tocotrienols

0.46 mgvs13.3 mg

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

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

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

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Minerals

Cereals, QUAKER, Weight Control Instant Oatmeal, banana breadvs Almonds

20%202mg

Calcium

14%139mg

202 mgvs139 mg

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

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Copper

59.4%0.53mg

NA mgvs0.53 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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91%7.3mg

Iron

24%1.92mg

7.3 mgvs1.92 mg

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

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23%97mg

Magnesium

33.3%140mg

97 mgvs140 mg

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

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Manganese

49%1.13mg

NA mgvs1.13 mg

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

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Molybdenum

52%23.5μg

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

NA μgvs23.5 μg

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

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47%329mg

Phosphorus

35.6%249mg

329 mgvs249 mg

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

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8%272mg

Potassium

11%380mg

272 mgvs380 mg

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

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Selenium

3.86%2.12μg

NA μgvs2.12 μg

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

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34.3%514mg

Sodium

0.035%0.52mg

514 mgvs0.52 mg

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

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19.6%2.16mg

Zinc

14.7%1.6mg

2.16 mgvs1.6 mg

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

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0.2%7.5g

Water

0.062%2.3g

7.5 gvs2.3 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, Weight Control Instant Oatmeal, banana bread vs Almonds:

Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread have 5.8 times more Vitamin B1, 1.2 times more Vitamin B2, 4.5 times more Vitamin B3, 11.9 times more Vitamin B6 and 7.4 times more Vitamin B9 than Almonds.
While Almonds contain 29.1 times more Vitamin E than Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread.
Both Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin C in 300 kcal.

Comparing minerals per 300 calories for Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread vs Almonds:

Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread have 1.4 times more Calcium, 3.8 times more Iron, 1.3 times more Phosphorus, 992.8 times more Sodium and 1.3 times more Zinc than Almonds.
While Almonds contain 1.4 times more Magnesium and 1.4 times more Potassium than Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread.

Comparison of macro-nutrients per 300 calories:

Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread have 4.8 times more Carbohydrate, 1.6 times more Fiber and 1.3 times more Protein than Almonds.
While Almonds contain 5.1 times more Fat, 2 times more Saturated Fat and 2.1 times more Sugars than Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread.
Both Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread and Almonds have similar amounts of Energy per 300 kcal.
Both Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Cereals, QUAKER, Weight Control Instant Oatmeal, banana breadVS Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiberAlmondsVS Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiberCereals, QUAKER, Weight Control Instant Oatmeal, banana breadVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 300 calories Cereals, QUAKER, Weight Control Instant Oatmeal, banana breadVS Almonds

Weight per 300 calories

Which food has more nutrients per 300 calories - Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread or Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: