Comparing Nutrients in 100 grams 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%

100 g ▼

Macro Nutrients

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

20%579kcal

Energy

13.4%388kcal

579 kcalvs388 kcal

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

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51.5%50g

Fat

5.7%5.5g

50 gvs5.5 g

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

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12%3.8g

Saturated Fat

3.03%0.97g

3.8 gvs0.97 g

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

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0.19%0.003g

Omega 3

8.56%0.14g

0.003 gvs0.14 g

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

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72.5%12.3g

Omega 6

7.65%1.3g

12.3 gvs1.3 g

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

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0%0mg

Cholesterol

0.34%1mg

0 mgvs1 mg

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

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16.6%21.6g

Carbohydrate

62%80.6g

21.6 gvs80.6 g

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

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6%4.35g

Sugars

35.4%25.7g

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

4.35 gvs25.7 g

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

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0.15%0.11g

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]

0.11 gvsNA g

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

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%0.17g

Glucose

0.17 gvsNA g

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

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%3.95g

Sucrose

3.95 gvsNA g

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

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33%12.5g

Fiber

25.3%9.6g

12.5 gvs9.6 g

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

Find Nuts and Seeds rich in Fiber

37.8%21g

Protein

15%8.4g

21 gvs8.4 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

0.11%1μg

RAE, retinol activity equivalents

0 μgvs1 μg

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

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17%0.21mg

Vitamin B1

30.7%0.37mg

Thiamine

0.21 mgvs0.37 mg

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

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87.5%1.14mg

Vitamin B2

15.5%0.2mg

Riboflavin

1.14 mgvs0.2 mg

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

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22.6%3.6mg

Vitamin B3

15%2.37mg

Niacin, nicotinic acid, niacinamide

3.6 mgvs2.37 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

13.6%0.68mg

Pantothenic acid

0.47 mgvs0.68 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

19%0.25mg

Pyridoxine

0.14 mgvs0.25 mg

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

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190%57μg

Vitamin B7

Biotin

57 μgvsNA μg

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

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11%44μg

Vitamin B9

7.25%29μg

Folates and Folic Acid

44 μgvs29 μg

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

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0%0μg

Vitamin B12

2.5%0.06μg

Cobalamin

0 μgvs0.06 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

0.44%0.4mg

Ascorbic acid

0 mgvs0.4 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 .

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171%25.6mg

Vitamin E

7.13%1.07mg

Tocopherols and Tocotrienols

25.6 mgvs1.07 mg

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

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0%0μg

Vitamin K

2.5%3μg

Phytomenadione or phylloquinone

0 μgvs3 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

27%269mg

Calcium

6.5%65mg

269 mgvs65 mg

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

Find Nuts and Seeds rich in Calcium

115%1.03mg

Copper

29.4%0.27mg

1.03 mgvs0.27 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

46.4%3.7mg

Iron

32.3%2.58mg

3.7 mgvs2.58 mg

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

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64.3%270mg

Magnesium

24%100mg

270 mgvs100 mg

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

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95%2.18mg

Manganese

67.6%1.55mg

2.18 mgvs1.55 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

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

45%316mg

481 mgvs316 mg

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

Find Nuts and Seeds rich in Phosphorus

21.6%733mg

Potassium

12.7%431mg

733 mgvs431 mg

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

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7.45%4.1μg

Selenium

31.5%17.3μg

4.1 μgvs17.3 μg

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

Find Nuts and Seeds rich in Selenium

0.067%1mg

Sodium

15.6%234mg

1 mgvs234 mg

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

Find Nuts and Seeds rich in Sodium

28.4%3.12mg

Zinc

14.5%1.6mg

3.12 mgvs1.6 mg

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

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0.12%4.4g

Water

0.092%3.4g

4.4 gvs3.4 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 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 100 g.

Comparing minerals per 100 grams 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 100 grams:

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 100 g.

Compare more foods per 100 g:

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 g: