#1: Whole Milk×
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#2: Almonds×
×
#3: Cooked Oatmeal×
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Nutrition Comparison of Whole Milk, Almonds, and Cooked Oatmeal

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Calorie Comparison


2000 calories = Full Bar. (~ = missing data)
  • Whole Milk1 cup (x0.25)2% DV37 calories
  • Almonds1 oz (23 whole kernels) (x1)8% DV164 calories
  • Cooked Oatmeal1 cup (x0.5)4% DV83 calories

Fat Comparison


65g = Full Bar. (~ = missing data)
  • Whole Milk1 cup (x0.25)3% DV2g
  • Almonds1 oz (23 whole kernels) (x1)22% DV14.2g
  • Cooked Oatmeal1 cup (x0.5)3% DV1.8g

Carbohydrate Comparison


300g = Full Bar. (~ = missing data)
  • Whole Milk1 cup (x0.25)1% DV2.9g
  • Almonds1 oz (23 whole kernels) (x1)2% DV6.1g
  • Cooked Oatmeal1 cup (x0.5)5% DV14g

Protein Comparison


50g = Full Bar. (~ = missing data)
  • Whole Milk1 cup (x0.25)4% DV1.9g
  • Almonds1 oz (23 whole kernels) (x1)12% DV6g
  • Cooked Oatmeal1 cup (x0.5)6% DV3g

Cholesterol Comparison


300mg = Full Bar. (~ = missing data)
  • Whole Milk1 cup (x0.25)2% DV6.1mg
  • Almonds1 oz (23 whole kernels) (x1)0% DV0mg
  • Cooked Oatmeal1 cup (x0.5)0% DV0mg

Fiber Comparison


25g = Full Bar. (~ = missing data)
  • Whole Milk1 cup (x0.25)0% DV0g
  • Almonds1 oz (23 whole kernels) (x1)14% DV3.6g
  • Cooked Oatmeal1 cup (x0.5)8% DV2g

Sugar Comparison


50g = Full Bar. (~ = missing data)
  • Whole Milk1 cup (x0.25)6% DV3.1g
  • Almonds1 oz (23 whole kernels) (x1)2% DV1.2g
  • Cooked Oatmeal1 cup (x0.5)1% DV0.3g

Iron Comparison


18mg = Full Bar. (~ = missing data)
  • Whole Milk1 cup (x0.25)0% DV0mg
  • Almonds1 oz (23 whole kernels) (x1)6% DV1.1mg
  • Cooked Oatmeal1 cup (x0.5)6% DV1.1mg

Calcium Comparison


1300mg = Full Bar. (~ = missing data)
  • Whole Milk1 cup (x0.25)5% DV68.9mg
  • Almonds1 oz (23 whole kernels) (x1)6% DV76.4mg
  • Cooked Oatmeal1 cup (x0.5)1% DV10.5mg

Potassium Comparison


4700mg = Full Bar. (~ = missing data)
  • Whole Milk1 cup (x0.25)2% DV80.5mg
  • Almonds1 oz (23 whole kernels) (x1)4% DV208.2mg
  • Cooked Oatmeal1 cup (x0.5)2% DV81.9mg
~ = missing data
 Macronutrients
Food ##1#2#3
Weight (g)6128117
Calories
(%DV)
37
(2%)
164
(8%)
83
(4%)
Fat (g)
(%DV)
2
(3%)
14.2
(22%)
1.8
(3%)
Protein (g)
(%DV)
1.9
(4%)
6
(12%)
3
(6%)
Carbohydrates (g)
(%DV)
2.9
(1%)
6.1
(2%)
14
(5%)
Sugar (g)
(%DV)
3.1
(6%)
1.2
(2%)
0.3
(1%)
Fiber (g)
(%DV)
0
(0%)
3.6
(14%)
2
(8%)
Cholesterol (mg)
(%DV)
6.1
(2%)
0
(0%)
0
(0%)
Saturated Fats (g)
(%DV)
1.1
(6%)
1.1
(5%)
0.4
(2%)
Net Carbs (g)2.92.612.1
Trans Fats (g)~00
 Minerals
Food ##1#2#3
Weight (g)6128117
Calcium (mg)
(%DV)
68.9
(5%)
76.4
(6%)
10.5
(1%)
Iron (mg)
(%DV)
0
(0%)
1.1
(6%)
1.1
(6%)
Potassium (mg)
(%DV)
80.5
(2%)
208.2
(4%)
81.9
(2%)
Magnesium (mg)
(%DV)
6.1
(1%)
76.7
(18%)
31.6
(8%)
Phosphorus (mg)
(%DV)
51.2
(4%)
136.6
(11%)
90.1
(7%)
Sodium (mg)
(%DV)
26.2
(1%)
0.3
(0%)
4.7
(0%)
Zinc (mg)
(%DV)
0.2
(2%)
0.9
(8%)
1.2
(11%)
Copper (mg)
(%DV)
0
(2%)
0.3
(33%)
0.1
(10%)
Manganese (mg)
(%DV)
0
(0%)
0.6
(27%)
0.7
(30%)
Selenium (μg)
(%DV)
2.3
(4%)
1.2
(2%)
6.3
(11%)
Fluoride (μg)~~83.8
 Vitamins
Food ##1#2#3
Weight (g)6128117
Vitamin A, RAE (μg)
(%DV)
28.1
(3%)
0
(0%)
0
(0%)
Vitamin C (mg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin B12 (μg)
(%DV)
0.3
(11%)
0
(0%)
0
(0%)
Thiamin (B1) (mg)
(%DV)
0
(2%)
0.1
(5%)
0.1
(7%)
Riboflavin (B2) (mg)
(%DV)
0.1
(8%)
0.3
(25%)
0
(1%)
Niacin (B3) (mg)
(%DV)
0.1
(0%)
1
(6%)
0.3
(2%)
Vitamin B5 (PA) (mg)
(%DV)
0.2
(5%)
0.1
(3%)
0.4
(7%)
Vitamin B6 (mg)
(%DV)
0
(1%)
0
(2%)
0
(0%)
Folate (B9) (μg)
(%DV)
3.1
(1%)
12.5
(3%)
7
(2%)
Folic acid (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Food Folate (μg)
(%DV)
3.1
(1%)
12.5
(3%)
7
(2%)
Folate (DFE) (μg)
(%DV)
3.1
(1%)
12.5
(3%)
7
(2%)
Choline (mg)
(%DV)
8.7
(2%)
14.8
(3%)
8.7
(2%)
Retinol (μg)27.500
Vitamin A (IU)
(%DV)
98.8
(3%)
0.6
(0%)
0
(0%)
Beta Carotene (μg)
(%RDA)
4.3
(0%)
0.3
(0%)
0
(0%)
Alpha Carotene (μg)
(%RDA)
0
(0%)
0
(0%)
0
(0%)
Beta Crypt (μg)
(%RDA)
0
(0%)
0
(0%)
0
(0%)
Lycopene (μg)000
Lut + Zeaxan (μg)00.3210.6
Vitamin E (mg)
(%DV)
0
(0%)
7.3
(49%)
0.1
(1%)
Vitamin D (μg)
(%DV)
0.8
(4%)
0
(0%)
0
(0%)
Ergocalciferol (D2) (μg)~~~
Cholecalciferol (D3) (μg)0.8
 
~
 
~
 
Vitamin D (IU)
(%DV)
31.7
(4%)
0
(0%)
0
(0%)
Vitamin K (μg)
(%DV)
0.2
(0%)
0
(0%)
0.4
(0%)
Vitamin K1 (Dihydrophylloquinone) (μg)000
Menaquinone-4 (μg)0.6~~
 Other
Food ##1#2#3
Weight (g)6128117
Water (g)53.81.397.8
Ash (g)010
Alcohol (g)000
Caffeine (mg)000
Theobromine (mg)000
 Carbohydrates
Food ##1#2#3
Weight (g)6128117
Sucrose (g)01.10.3
Glucose (g)000
Fructose (g)000
Lactose (g)3.100
Maltose (g)000
Galactose (g)000
Starch (g)~0.213.6
 Fats
Food ##1#2#3
Weight (g)6128117
Omega 3s (mg)
(%AI)
46
(3%)
1
(0%)
21
(1%)
Omega 6s (mg)
(%AI)
73
(0%)
3501
(21%)
633
(4%)
Omega 3 to Omega 6 Ratio0.63
 
0
 
0.03
 
Omega 6 to Omega 3 Ratio1.6
 
4109.33
 
30.06
 
4:0 (mg)4600
6:0 (mg)4600
8:0 (mg)4600
10:0 (mg)4600
12:0 (mg)4700
13:0 (mg)00~
14:0 (mg)18116
15:0 (mg)000
16:0 (mg)506876328
17:0 (mg)011
18:0 (mg)22320025
20:0 (mg)022
22:0 (mg)002
24:0 (mg)00~
Monosaturated Fats (mg)495
 
8960
 
509
 
14:1 (mg)000
15:1 (mg)~0~
16:1 undifferentiated (mg)0684
16:1 c (mg)~644
16:1 t (mg)~3~
17:1 (mg)~40
18:1 undifferentiated (mg)4958887494
18:1 c (mg)~8887494
18:1 t (mg)~00
18:1-11 t (18:1t n-7) (mg)~
 
~
 
~
 
20:1 (mg)0112
22:1 undifferentiated (mg)0
 
0
 
0
 
22:1 c (mg)~~~
22:1 t (mg)~~~
24:1 c (mg)~0~
Polyunsaturated Fats (mg)119
 
3501
 
654
 
18:2 undifferentiated (mg)733500633
18:2 n-6 c,c (mg)~3499632
18:2 CLAs (mg)~1~
18:2 t,t (mg)~~~
18:2 i (mg)~~~
18:2 t not further defined (mg)~
 
1
 
~
 
18:3 undifferentiated (mg)46121
Alpha Linolenic Acid (ALA) (mg)~
 
1
 
21
 
18:3 n-6 c,c,c (mg)~0~
18:3i (mg)~~~
18:4 (mg)000
20:2 n-6 c,c (mg)~1~
20:3 undifferentiated (mg)~0~
20:3 n-3 (mg)~~~
20:3 n-6 (mg)~~~
20:4 undifferentiated (mg)0
 
0
 
0
 
20:4 n-6 (mg)~~~
Eicosapentaenoic Acid (EPA) (mg)0
 
0
 
0
 
21:5 (mg)~~~
22:4 (mg)~~~
Docosapentaenoic Acid (DPA) (mg)000
Docosahexaenoic Acid (DHA) (mg)0
 
0
 
0
 
Fatty acids, total trans-monoenoic (mg)~
 
3
 
0
 
Fatty acids, total trans-polyenoic (mg)~
 
1
 
1
 
Phytosterols (mg)~~~
Stigmasterol (mg)~1.136~
Campesterol (mg)~1.42~
Beta-sitosterol (mg)~37~
 Amino Acids
Food ##1#2#3
Weight (g)6128117
Betaine (mg)004
Tryptophan (mg)
(%RDI)
24
(9%)
60
(21%)
47
(17%)
Threonine (mg)
(%RDI)
82
(8%)
171
(16%)
112
(11%)
Isoleucine (mg)
(%RDI)
99
(7%)
213
(15%)
136
(10%)
Leucine (mg)
(%RDI)
182
(7%)
418
(15%)
253
(9%)
Lysine (mg)
(%RDI)
161
(8%)
161
(8%)
158
(8%)
Methionine (mg)
(%RDI)
51
(7%)
45
(6%)
54
(7%)
Cystine (mg)
(%RDI)
12
(4%)
61
(21%)
113
(40%)
Phenylalanine (mg)
(%RDI)
99
(11%)
321
(37%)
166
(19%)
Tyrosine (mg)
(%RDI)
97
(11%)
128
(15%)
118
(14%)
Valine (mg)
(%RDI)
126
(7%)
243
(13%)
187
(10%)
Arginine (mg)55700195
Histidine (mg)
(%RDI)
58
(8%)
153
(22%)
63
(9%)
Alanine (mg)65284145
Aspartic acid (mg)165749353
Glutamic acid (mg)4321763729
Glycine (mg)38406172
Proline (mg)190275112
Serine (mg)116259177
Hydroxyproline (mg)~~~

Data Source: USDA National Nutrient Database for Standard Reference, Release 28.