Comparing Nutrients in 5 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%

5 oz ▼

Macro Nutrients

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

28.3%821kcal

Energy

19.4%563kcal

821 kcalvs563 kcal

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

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73%70.8g

Fat

7.06%6.85g

70.8 gvs6.85 g

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

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17%5.4g

Saturated Fat

13.6%4.37g

5.4 gvs4.37 g

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

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0.27%0.004g

Omega 3

2.75%0.044g

0.004 gvs0.044 g

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

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103%17.5g

Omega 6

6%1.02g

17.5 gvs1.02 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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23.5%30.5g

Carbohydrate

94%122g

30.5 gvs122 g

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

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8.5%6.17g

Sugars

86.6%63g

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

6.17 gvs63 g

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

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0.22%0.16g

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]

0.16 gvsNA g

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

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%0.24g

Glucose

0.24 gvsNA g

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

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%5.6g

Sucrose

5.6 gvsNA g

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

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46.6%17.7g

Fiber

9.7%3.7g

17.7 gvs3.7 g

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

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53.5%30g

Protein

11.2%6.3g

30 gvs6.3 g

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

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

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

0%0μg

Vitamin A

4.25%38.3μg

RAE, retinol activity equivalents

0 μgvs38.3 μg

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

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24.2%0.29mg

Vitamin B1

193%2.3mg

Thiamine

0.29 mgvs2.3 mg

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

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124%1.6mg

Vitamin B2

201%2.6mg

Riboflavin

1.6 mgvs2.6 mg

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

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32%5.13mg

Vitamin B3

193%31mg

Niacin, nicotinic acid, niacinamide

5.13 mgvs31 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

13.4%0.67mg

Vitamin B5

10.5%0.52mg

Pantothenic acid

0.67 mgvs0.52 mg

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

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15%0.19mg

Vitamin B6

238%3.1mg

Pyridoxine

0.19 mgvs3.1 mg

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

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269%80.8μg

Vitamin B7

Biotin

80.8 μgvsNA μg

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

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15.6%62.4μg

Vitamin B9

545%2179μg

Folates and Folic Acid

62.4 μgvs2179 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

0.16%0.14mg

Ascorbic acid

0 mgvs0.14 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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242%36.3mg

Vitamin E

3.97%0.6mg

Tocopherols and Tocotrienols

36.3 mgvs0.6 mg

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

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0%0μg

Vitamin K

1.3%1.56μg

Phytomenadione or phylloquinone

0 μgvs1.56 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

38%381mg

Calcium

1.56%15.6mg

381 mgvs15.6 mg

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

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162%1.46mg

Copper

23.8%0.21mg

1.46 mgvs0.21 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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65.7%5.26mg

Iron

350%28mg

5.26 mgvs28 mg

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

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91%383mg

Magnesium

18.6%78mg

383 mgvs78 mg

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

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134%3.1mg

Manganese

3.1 mgvsNA mg

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

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143%64.2μg

Molybdenum

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

64.2 μgvsNA μg

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

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97%682mg

Phosphorus

34%238mg

682 mgvs238 mg

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

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30.6%1039mg

Potassium

7.75%264mg

1039 mgvs264 mg

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

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10.6%5.8μg

Selenium

16.8%9.2μg

5.8 μgvs9.2 μg

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

Find Nuts and Seeds rich in Selenium

0.094%1.4mg

Sodium

68.4%1026mg

1.4 mgvs1026 mg

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

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40.2%4.42mg

Zinc

211%23mg

4.42 mgvs23 mg

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

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0.17%6.25g

Water

0.096%3.54g

6.25 gvs3.54 g

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

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Lets compare vitamin content per 5 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 5 oz.

Comparing minerals per 5 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 5 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 5 oz.

Compare more foods per 5 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

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Comparing Nutrients in 5 ounces AlmondsVS Cereals ready-to-eat, QUAKER, Christmas Crunch

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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