Comparing Nutrients in 14 ounces Cereals ready-to-eat, Post, Waffle Crisp VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, Post, Waffle Crisp	7%	11%	82%
Almonds	14%	72%	14%

Macro Nutrients

	Cereals ready-to-eat, Post, Waffle Crisp	Almonds	Recommended Dietary Allowance
Energy	53.4% 1548kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	20.5% 20g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	11% 3.57g	47% 15g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	37.5% 6.37g	288% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	253% 329g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	190% 138g	24% 17.3g	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	0.6% 0.44g	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	% 0.67g	g per day for Men 19-50 years
Sucrose	NA	% 15.7g	g per day for Men 19-50 years
Fiber	46% 17.5g	131% 49.6g	38g per day for Men 19-50 years
Protein	46.8% 26g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, Post, Waffle Crisp	Almonds	Recommended Dietary Allowance
Vitamin A	326% 2937μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	413% 4.96mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	427% 5.56mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	414% 66.3mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	519% 6.75mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	754% 226μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	330% 1322μg	43.7% 175μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	827% 20μg	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	88% 528IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	10.6% 1.6mg	678% 102mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.97% 4.76μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, Post, Waffle Crisp	Almonds	Recommended Dietary Allowance
Calcium	9.53% 95mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	88% 0.79mg	455% 4.1mg	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	447% 35.7mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	68% 286mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	NA	376% 8.65mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	400% 180μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	134% 941mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	24.7% 841mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	144% 79μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	158% 2365mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	271% 29.8mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	0.27% 9.92g	0.47% 17.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cereals ready-to-eat, Post, Waffle Crisp vs Almonds:

• Cereals ready-to-eat, Post, Waffle Crisp have more Vitamin A, 6.1 times more Vitamin B1, 1.2 times more Vitamin B2, 4.6 times more Vitamin B3, 12.4 times more Vitamin B6, 7.6 times more Vitamin B9, more Vitamin B12, more Vitamin D and more Vitamin K than Almonds.
• While Almonds contain 64.1 times more Vitamin E than Cereals ready-to-eat, Post, Waffle Crisp.
• Both Cereals ready-to-eat, Post, Waffle Crisp as well as Almonds have insufficient amounts of Vitamin C in 14 oz.

Comparing minerals per 14 ounces for Cereals ready-to-eat, Post, Waffle Crisp vs Almonds:

• Cereals ready-to-eat, Post, Waffle Crisp have 2.4 times more Iron, 4.9 times more Selenium, 596 times more Sodium and 2.4 times more Zinc than Almonds.
• While Almonds contain 11.2 times more Calcium, 5.2 times more Copper, 3.8 times more Magnesium, 2 times more Phosphorus and 3.5 times more Potassium than Cereals ready-to-eat, Post, Waffle Crisp.

Comparison of macro-nutrients per 14 ounces:

• Cereals ready-to-eat, Post, Waffle Crisp have 31 times more Omega 3, 3.9 times more Carbohydrate and 8 times more Sugars than Almonds.
• While Almonds contain 1.5 times more Energy, 10 times more Fat, 4.2 times more Saturated Fat, 7.7 times more Omega 6, 2.8 times more Fiber and 3.2 times more Protein than Cereals ready-to-eat, Post, Waffle Crisp.
• Both Cereals ready-to-eat, Post, Waffle Crisp as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.