Comparing Nutrients in 14 ounces Cereals ready-to-eat, rice, puffed, fortified VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, rice, puffed, fortified	6%	1%	93%
Almonds	14%	72%	14%

Macro Nutrients

	Cereals ready-to-eat, rice, puffed, fortified	Almonds	Recommended Dietary Allowance
Energy	55% 1596kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	47% 15g	32g per day for Men 19-50 years
Omega 3	NA	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	NA	288% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	274% 356g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	NA	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	17.8% 6.75g	131% 49.6g	38g per day for Men 19-50 years
Protein	44.7% 25g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, rice, puffed, fortified	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	860% 10.3mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	550% 7.14mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	876% 140mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.4% 1.27mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	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	19% 75.4μg	43.7% 175μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	678% 102mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, rice, puffed, fortified	Almonds	Recommended Dietary Allowance
Calcium	2.4% 24mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	74.5% 0.67mg	455% 4.1mg	0.9mg per day for Men 19-50 years
Fluoride	1.9% 75.4μg	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	1573% 126mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	259% 5.95mg	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	55.6% 389mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	75.8% 41.7μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	37% 4.1mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	0.32% 12g	0.47% 17.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cereals ready-to-eat, rice, puffed, fortified vs Almonds:

• Cereals ready-to-eat, rice, puffed, fortified have 12.7 times more Vitamin B1, 1.6 times more Vitamin B2 and 9.8 times more Vitamin B3 than Almonds.
• While Almonds contain 1.5 times more Vitamin B5, 1.8 times more Vitamin B6 and 2.3 times more Vitamin B9 than Cereals ready-to-eat, rice, puffed, fortified.
• Both Cereals ready-to-eat, rice, puffed, fortified as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 14 oz.

Comparing minerals per 14 ounces for Cereals ready-to-eat, rice, puffed, fortified vs Almonds:

• Cereals ready-to-eat, rice, puffed, fortified have 8.5 times more Iron and 2.6 times more Selenium than Almonds.
• While Almonds contain 44.8 times more Calcium, 6.1 times more Copper, 10.8 times more Magnesium, 1.5 times more Manganese, 4.9 times more Phosphorus, 6.5 times more Potassium and 3 times more Zinc than Cereals ready-to-eat, rice, puffed, fortified.

Comparison of macro-nutrients per 14 ounces:

• Cereals ready-to-eat, rice, puffed, fortified have 4.2 times more Carbohydrate than Almonds.
• While Almonds contain 1.4 times more Energy, 99.9 times more Fat, 29.2 times more Saturated Fat, 7.4 times more Fiber and 3.4 times more Protein than Cereals ready-to-eat, rice, puffed, fortified.
• Both Cereals ready-to-eat, rice, puffed, fortified as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.