Comparing Nutrients in 14 ounces Cereals ready-to-eat, POST, GOLDEN CRISP VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, GOLDEN CRISP	6%	4%	90%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Cereals ready-to-eat, POST, GOLDEN CRISP	Blanched Almonds	Recommended Dietary Allowance
Energy	52% 1508kcal	80.7% 2342kcal	2900kcal per day for Men 19-50 years
Fat	6.96% 6.75g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.79g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	9.43% 0.15g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	13% 2.23g	289% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	275% 358g	57% 74g	130g per day for Men 19-50 years
Sugars	293% 213g	25.3% 18.4g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0% 0g	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	% 0.12g	g per day for Men 19-50 years
Sucrose	NA	% 17.7g	g per day for Men 19-50 years
Fiber	52.2% 20g	103% 39.3g	38g per day for Men 19-50 years
Protein	39% 22g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, GOLDEN CRISP	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	367% 3302μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	463% 5.56mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	488% 6.35mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	459% 73.4mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	580% 7.54mg	35% 0.46mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	367% 1469μg	48.6% 194μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	926% 22.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	196% 1175IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.73% 1.3mg	628% 94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.98% 3.57μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, GOLDEN CRISP	Blanched Almonds	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	94% 937mg	1000mg per day for Men 19-50 years
Copper	88% 0.79mg	453% 4.08mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	332% 26.6mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	55.8% 234mg	253% 1064mg	420mg per day for Men 19-50 years
Manganese	NA	317% 7.3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	129% 901mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	20.5% 699mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	351% 193μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	25% 377mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	202% 22.2mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	0.15% 5.56g	0.48% 18g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cereals ready-to-eat, POST, GOLDEN CRISP vs Blanched Almonds:

• Cereals ready-to-eat, POST, GOLDEN CRISP have more Vitamin A, 7.3 times more Vitamin B1, 2.3 times more Vitamin B2, 5.3 times more Vitamin B3, 16.5 times more Vitamin B6, 7.6 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Blanched Almonds.
• While Blanched Almonds contain 72 times more Vitamin E than Cereals ready-to-eat, POST, GOLDEN CRISP.
• Both Cereals ready-to-eat, POST, GOLDEN CRISP as well as Blanched Almonds have insufficient amounts of Vitamin C and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Cereals ready-to-eat, POST, GOLDEN CRISP vs Blanched Almonds:

• Cereals ready-to-eat, POST, GOLDEN CRISP have 2 times more Iron, 15.2 times more Selenium, 5 times more Sodium and 1.9 times more Zinc than Blanched Almonds.
• While Blanched Almonds contain 15.7 times more Calcium, 5.1 times more Copper, 4.5 times more Magnesium, 2.1 times more Phosphorus and 3.7 times more Potassium than Cereals ready-to-eat, POST, GOLDEN CRISP.

Comparison of macro-nutrients per 14 ounces:

• Cereals ready-to-eat, POST, GOLDEN CRISP have 9.5 times more Omega 3, 4.8 times more Carbohydrate and 11.6 times more Sugars than Blanched Almonds.
• While Blanched Almonds contain 1.6 times more Energy, 30.9 times more Fat, 19.8 times more Saturated Fat, 22 times more Omega 6, 2 times more Fiber and 3.9 times more Protein than Cereals ready-to-eat, POST, GOLDEN CRISP.
• Both Cereals ready-to-eat, POST, GOLDEN CRISP as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.