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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, rice, puffed, fortified	6%	1%	93%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Cereals ready-to-eat, rice, puffed, fortified	Roasted Almonds	Recommended Dietary Allowance
Energy	55% 1596kcal	82% 2373kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	215% 209g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	50.8% 16.2g	32g per day for Men 19-50 years
Omega 3	NA	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	NA	302% 51.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	274% 356g	64% 83.4g	130g per day for Men 19-50 years
Sugars	NA	26.6% 19.3g	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	0.055% 0.04g	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	% 0.04g	g per day for Men 19-50 years
Sucrose	NA	% 19g	g per day for Men 19-50 years
Fiber	17.8% 6.75g	114% 43.3g	38g per day for Men 19-50 years
Protein	44.7% 25g	149% 83g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, rice, puffed, fortified	Roasted 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	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	550% 7.14mg	365% 4.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	876% 140mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.4% 1.27mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	41.5% 0.54mg	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	19% 75.4μg	54.6% 218μg	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	632% 95mg	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	Roasted Almonds	Recommended Dietary Allowance
Calcium	2.4% 24mg	106% 1064mg	1000mg per day for Men 19-50 years
Copper	74.5% 0.67mg	485% 4.36mg	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	185% 15mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	264% 1107mg	420mg per day for Men 19-50 years
Manganese	259% 5.95mg	385% 8.86mg	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	55.6% 389mg	267% 1869mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	83.2% 2830mg	3400mg per day for Men 19-50 years
Selenium	75.8% 41.7μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	37% 4.1mg	119% 13mg	11mg per day for Men 19-50 years
Water	0.32% 12g	0.26% 9.57g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, rice, puffed, fortified VS Roasted Almonds per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals ready-to-eat, rice, puffed, fortified versus 14 oz of Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Cereals ready-to-eat, rice, puffed, fortified have 33.8 times more Vitamin B1, 1.5 times more Vitamin B2 and 9.7 times more Vitamin B3 than Roasted Almonds.
• While 14 oz of Dry Roasted Almonds contain 1.8 times more Vitamin B6 and 2.9 times more Vitamin B9 than Cereals ready-to-eat, rice, puffed, fortified.
• Both Cereals ready-to-eat, rice, puffed, fortified and Roasted Almonds provide similar amounts of Vitamin B5 per 14 ounces.
• Both Cereals ready-to-eat, rice, puffed, fortified as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 14 ounces.

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

• 14 ounces of Cereals ready-to-eat, rice, puffed, fortified have 8.5 times more Iron and 5.3 times more Selenium than Roasted Almonds.
• While 14 oz of Dry Roasted Almonds contain 44.7 times more Calcium, 6.5 times more Copper, 11.2 times more Magnesium, 1.5 times more Manganese, 4.8 times more Phosphorus, 6.3 times more Potassium and 3.2 times more Zinc than Cereals ready-to-eat, rice, puffed, fortified.
• 14 ounces of Cereals ready-to-eat, rice, puffed, fortified lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals ready-to-eat, rice, puffed, fortified have 4.3 times more Carbohydrate than Roasted Almonds.
• While 14 oz of Dry Roasted Almonds contain 1.5 times more Energy, 105.1 times more Fat, 31.5 times more Saturated Fat, 6.4 times more Fiber and 3.3 times more Protein than Cereals ready-to-eat, rice, puffed, fortified.