Comparing Nutrients in 14 ounces Cereals ready-to-eat, UNCLE SAM CEREAL VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, UNCLE SAM CEREAL	15%	24%	61%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Cereals ready-to-eat, UNCLE SAM CEREAL	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	47.4% 1373kcal	83% 2409kcal	2900kcal per day for Men 19-50 years
Fat	47.5% 46g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	11.7% 3.75g	52% 16.7g	32g per day for Men 19-50 years
Omega 3	1067% 17g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	39.3% 6.7g	316% 53.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	201% 261g	54% 70g	130g per day for Men 19-50 years
Sugars	8.54% 6.2g	25% 18g	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	1.15% 0.83g	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	% 1.63g	% 0.16g	g per day for Men 19-50 years
Sucrose	% 3.73g	% 17.4g	g per day for Men 19-50 years
Fiber	212% 80.6g	110% 41.7g	38g per day for Men 19-50 years
Protein	113% 63.4g	150% 84.3g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, UNCLE SAM CEREAL	Oil 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	225% 2.7mg	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.8% 0.5mg	238% 3.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.3% 2.46mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	292% 3.8mg	36% 0.47mg	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	52.6% 210μg	26.8% 107μg	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	10.6% 9.53mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	24% 3.57mg	687% 103mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.95% 7.14μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, UNCLE SAM CEREAL	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	37.7% 377mg	115% 1155mg	1000mg per day for Men 19-50 years
Copper	332% 3mg	421% 3.8mg	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	200% 16mg	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	195% 818mg	259% 1087mg	420mg per day for Men 19-50 years
Manganese	623% 14.3mg	425% 9.76mg	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	212% 1484mg	264% 1850mg	700mg per day for Men 19-50 years
Potassium	52% 1770mg	81.6% 2774mg	3400mg per day for Men 19-50 years
Selenium	637% 350μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	54.5% 818mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	140% 15.4mg	111% 12mg	11mg per day for Men 19-50 years
Water	0.48% 17.6g	0.3% 11g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cereals ready-to-eat, UNCLE SAM CEREAL vs Oil Roasted Almonds:

• Cereals ready-to-eat, UNCLE SAM CEREAL have 7.4 times more Vitamin B1, 1.3 times more Vitamin B3, 2.7 times more Vitamin B5, 8.1 times more Vitamin B6, 2 times more Vitamin B9, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 6.1 times more Vitamin B2 and 28.9 times more Vitamin E than Cereals ready-to-eat, UNCLE SAM CEREAL.
• Both Cereals ready-to-eat, UNCLE SAM CEREAL as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cereals ready-to-eat, UNCLE SAM CEREAL vs Oil Roasted Almonds:

• Cereals ready-to-eat, UNCLE SAM CEREAL have 1.5 times more Manganese, 21.5 times more Selenium, 206 times more Sodium and 1.3 times more Zinc than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 3.1 times more Calcium, 1.3 times more Copper, 1.3 times more Magnesium and 1.6 times more Potassium than Cereals ready-to-eat, UNCLE SAM CEREAL.
• Both Cereals ready-to-eat, UNCLE SAM CEREAL and Oil Roasted Almonds have similar amounts of Iron and Phosphorus per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cereals ready-to-eat, UNCLE SAM CEREAL have more Omega 3, 3.7 times more Carbohydrate and 1.9 times more Fiber than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.8 times more Energy, 4.8 times more Fat, 4.4 times more Saturated Fat, 8 times more Omega 6, 2.9 times more Sugars and 1.3 times more Protein than Cereals ready-to-eat, UNCLE SAM CEREAL.
• Both Cereals ready-to-eat, UNCLE SAM CEREAL as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.