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Comparing Nutrients in 100 grams AlmondsVS Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry

Macros Ratio

Protein Fat Carbs

Almonds
14%
72%
14%
Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry
10%
10%
80%
100 g ▼

Macro Nutrients

20%579kcal
Energy
12.4%360kcal
579 kcalvs360 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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51.5%50g
Fat
4.12%4g
50 gvs4 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat
12%3.8g
Saturated Fat
1.9%0.61g
3.8 gvs0.61 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.19%0.003g
Omega 3
2.63%0.042g
0.003 gvs0.042 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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72.5%12.3g
Omega 6
7.1%1.2g
12.3 gvs1.2 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 .

Find Nuts and Seeds rich in Cholesterol
16.6%21.6g
Carbohydrate
58.2%75.7g
21.6 gvs75.7 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
6%4.35g
Sugars
49%35.7g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
4.35 gvs35.7 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.15%0.11g
Fructose
10.6%7.7g
≤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]
0.11 gvs7.7 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fructose
%0.17g
Glucose
%7.6g
0.17 gvs7.6 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose
%3.95g
Sucrose
%20g
3.95 gvs20 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
33%12.5g
Fiber
15.3%5.8g
12.5 gvs5.8 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
37.8%21g
Protein
16.3%9.1g
21 gvs9.1 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
55%494μg
RAE, retinol activity equivalents
0 μgvs494 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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17%0.21mg
Vitamin B1
66%0.79mg
Thiamine
0.21 mgvs0.79 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1
87.5%1.14mg
Vitamin B2
51.5%0.67mg
Riboflavin
1.14 mgvs0.67 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
22.6%3.6mg
Vitamin B3
65.4%10.5mg
Niacin, nicotinic acid, niacinamide
3.6 mgvs10.5 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
9.4%0.47mg
Vitamin B5
16.6%0.83mg
Pantothenic acid
0.47 mgvs0.83 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
10.5%0.14mg
Vitamin B6
85.4%1.1mg
Pyridoxine
0.14 mgvs1.1 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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190%57μg
Vitamin B7
NA
Biotin
57 μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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11%44μg
Vitamin B9
53.3%213μg
Folates and Folic Acid
44 μgvs213 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 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
0.78%0.7mg
Ascorbic acid
0 mgvs0.7 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 .

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D
171%25.6mg
Vitamin E
2.67%0.4mg
Tocopherols and Tocotrienols
25.6 mgvs0.4 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg
Vitamin K
1.9%2.3μg
Phytomenadione or phylloquinone
0 μgvs2.3 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

27%269mg
Calcium
23.5%235mg
269 mgvs235 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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115%1.03mg
Copper
35.3%0.32mg
1.03 mgvs0.32 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
NA
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
46.4%3.7mg
Iron
114%9.1mg
3.7 mgvs9.1 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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64.3%270mg
Magnesium
19.5%82mg
270 mgvs82 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Magnesium
95%2.18mg
Manganese
89%2.04mg
2.18 mgvs2.04 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
101%45.3μg
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
45.3 μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Molybdenum
68.7%481mg
Phosphorus
41.7%292mg
481 mgvs292 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus
21.6%733mg
Potassium
10.6%360mg
733 mgvs360 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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7.45%4.1μg
Selenium
5.27%2.9μg
4.1 μgvs2.9 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
0.067%1mg
Sodium
29.3%440mg
1 mgvs440 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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28.4%3.12mg
Zinc
18%1.98mg
3.12 mgvs1.98 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.12%4.4g
Water
0.23%8.45g
4.4 gvs8.45 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Almonds vs Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry:
Comparing minerals per 100 grams for Almonds vs Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry:
Comparison of macro-nutrients per 100 grams:



Compare more foods per 100 g: