Comparing Nutrients in 7 ounces AlmondsVS Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins

12%

80%

7 oz ▼

Macro Nutrients

Almondsvs Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins

39.6%1149kcal

Energy

26.6%770kcal

1149 kcalvs770 kcal

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

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102%99g

Fat

11.3%11g

99 gvs11 g

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

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23.6%7.54g

Saturated Fat

6%1.92g

7.54 gvs1.92 g

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

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0.37%0.006g

Omega 3

17%0.27g

0.006 gvs0.27 g

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

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144%24.5g

Omega 6

15%2.6g

24.5 gvs2.6 g

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

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0%0mg

Cholesterol

0.68%2mg

0 mgvs2 mg

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

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33%42.8g

Carbohydrate

123%160g

42.8 gvs160 g

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

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12%8.63g

Sugars

70.2%51g

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

8.63 gvs51 g

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

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0.3%0.22g

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]

0.22 gvsNA g

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

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%0.34g

Glucose

0.34 gvsNA g

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

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%7.84g

Sucrose

7.84 gvsNA g

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

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65.3%25g

Fiber

50%19g

25 gvs19 g

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

Find Nuts and Seeds rich in Fiber

75%42g

Protein

30%16.7g

42 gvs16.7 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, Low Fat 100% Natural Granola with Raisins

0%0μg

Vitamin A

0.22%2μg

RAE, retinol activity equivalents

0 μgvs2 μg

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

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A

34%0.41mg

Vitamin B1

61%0.73mg

Thiamine

0.41 mgvs0.73 mg

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

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174%2.26mg

Vitamin B2

30.7%0.4mg

Riboflavin

2.26 mgvs0.4 mg

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

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2

45%7.18mg

Vitamin B3

29.4%4.7mg

Niacin, nicotinic acid, niacinamide

7.18 mgvs4.7 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

18.7%0.93mg

Vitamin B5

27%1.35mg

Pantothenic acid

0.93 mgvs1.35 mg

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

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

21%0.27mg

Vitamin B6

38%0.49mg

Pyridoxine

0.27 mgvs0.49 mg

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

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377%113μg

Vitamin B7

Biotin

113 μgvsNA μg

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

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22%87.3μg

Vitamin B9

14.4%57.5μg

Folates and Folic Acid

87.3 μgvs57.5 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

4.96%0.12μg

Cobalamin

0 μgvs0.12 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12

0%0mg

Vitamin C

0.88%0.79mg

Ascorbic acid

0 mgvs0.79 mg

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

Find Nuts and Seeds rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D

339%51mg

Vitamin E

14%2.12mg

Tocopherols and Tocotrienols

51 mgvs2.12 mg

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

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0%0μg

Vitamin K

4.96%5.95μg

Phytomenadione or phylloquinone

0 μgvs5.95 μg

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

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Minerals

Almondsvs Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins

53.4%534mg

Calcium

13%129mg

534 mgvs129 mg

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

Find Nuts and Seeds rich in Calcium

227%2.05mg

Copper

58.4%0.53mg

2.05 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 .

Find Nuts and Seeds rich in Fluoride

92%7.36mg

Iron

64%5.1mg

7.36 mgvs5.1 mg

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

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128%536mg

Magnesium

47.2%198mg

536 mgvs198 mg

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

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188%4.32mg

Manganese

134%3.1mg

4.32 mgvs3.1 mg

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

Find Nuts and Seeds rich in Manganese

200%90μg

Molybdenum

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

90 μgvsNA μg

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

Find Nuts and Seeds rich in Molybdenum

136%955mg

Phosphorus

89.6%627mg

955 mgvs627 mg

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

Find Nuts and Seeds rich in Phosphorus

42.8%1455mg

Potassium

25%855mg

1455 mgvs855 mg

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

Find Nuts and Seeds rich in Potassium

14.8%8.14μg

Selenium

62.4%34.3μg

8.14 μgvs34.3 μg

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

Find Nuts and Seeds rich in Selenium

0.13%2mg

Sodium

31%464mg

2 mgvs464 mg

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

Find Nuts and Seeds rich in Sodium

56.3%6.2mg

Zinc

28.7%3.16mg

6.2 mgvs3.16 mg

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

Find Nuts and Seeds rich in Zinc

0.24%8.75g

Water

0.18%6.75g

8.75 gvs6.75 g

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

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Lets compare vitamin content per 7 ounces of Almonds vs Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins:

Almonds have 5.7 times more Vitamin B2, 1.5 times more Vitamin B3, 1.5 times more Vitamin B9 and 24 times more Vitamin E than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins.
While Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins contain 1.8 times more Vitamin B1, 1.4 times more Vitamin B5, 1.8 times more Vitamin B6, more Vitamin B12 and more Vitamin K than Almonds.
Both Almonds as well as Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Almonds vs Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins:

Almonds have 4.1 times more Calcium, 3.9 times more Copper, 1.4 times more Iron, 2.7 times more Magnesium, 1.4 times more Manganese, 1.5 times more Phosphorus, 1.7 times more Potassium and 2 times more Zinc than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins.
While Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins contain 4.2 times more Selenium and 234 times more Sodium than Almonds.

Comparison of macro-nutrients per 7 ounces:

Almonds have 1.5 times more Energy, 9 times more Fat, 3.9 times more Saturated Fat, 9.5 times more Omega 6, 1.3 times more Fiber and 2.5 times more Protein than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins.
While Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins contain 45.7 times more Omega 3, 3.7 times more Carbohydrate and 5.9 times more Sugars than Almonds.
Both Almonds as well as Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

AlmondsVS Blanched AlmondsCereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with RaisinsVS Blanched AlmondsAlmondsVS Cereals, QUAKER, Instant Grits, Butter flavor, dryCereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with RaisinsVS Cereals, QUAKER, Instant Grits, Butter flavor, dry

Compare Foods

Comparing Nutrients in 7 ounces AlmondsVS Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 7 oz: