Comparing Nutrients in 14 ounces Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	7%	13%	80%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	52.7% 1528kcal	83% 2409kcal	2900kcal per day for Men 19-50 years
Fat	23% 22.2g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	9.92% 3.18g	52% 16.7g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	52% 8.8g	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	233% 302g	54% 70g	130g per day for Men 19-50 years
Sugars	129% 94g	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	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	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 17.4g	g per day for Men 19-50 years
Fiber	101% 38.5g	110% 41.7g	38g per day for Men 19-50 years
Protein	50.3% 28g	150% 84.3g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	181% 1627μg	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	235% 3.06mg	238% 3.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	225% 36mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	61.5% 3.08mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	278% 3.6mg	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	181% 722μg	26.8% 107μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	451% 11μg	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	48.3% 290IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	61.4% 9.2mg	687% 103mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.62% 6.75μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	17% 171mg	115% 1155mg	1000mg per day for Men 19-50 years
Copper	209% 1.88mg	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	487% 39mg	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	113% 476mg	259% 1087mg	420mg per day for Men 19-50 years
Manganese	427% 9.8mg	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	167% 1167mg	264% 1850mg	700mg per day for Men 19-50 years
Potassium	44.6% 1516mg	81.6% 2774mg	3400mg per day for Men 19-50 years
Selenium	125% 68.7μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	65% 972mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	99% 11mg	111% 12mg	11mg per day for Men 19-50 years
Water	0.91% 33.7g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits VS Oil Roasted Almonds per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits versus 14 oz of Oil 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, wheat and bran, presweetened with nuts and fruits vs Oil Roasted Almonds:

• 14 ounces of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits have more Vitamin A, 7.4 times more Vitamin B1, 2.5 times more Vitamin B3, 3.4 times more Vitamin B5, 7.7 times more Vitamin B6, 6.7 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Oil Roasted Almonds.
• While 14 oz of Oil Roasted Almonds contain 11.2 times more Vitamin E than Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits.
• Both Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits and Oil Roasted Almonds provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• Both Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits as well as Oil Roasted Almonds have insufficient amounts of Vitamin C and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits vs Oil Roasted Almonds:

• 14 ounces of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits have 2.7 times more Iron, 4.2 times more Selenium and 245 times more Sodium than Oil Roasted Almonds.
• While 14 oz of Oil Roasted Almonds contain 6.8 times more Calcium, 2 times more Copper, 2.3 times more Magnesium, 1.6 times more Phosphorus and 1.8 times more Potassium than Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits.
• Both Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits and Oil Roasted Almonds contain similar levels of Manganese and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits have more Omega 3, 4.3 times more Carbohydrate and 5.2 times more Sugars than Oil Roasted Almonds.
• While 14 oz of Oil Roasted Almonds contain 1.6 times more Energy, 9.9 times more Fat, 5.3 times more Saturated Fat, 6.1 times more Omega 6 and 3 times more Protein than Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits.
• Both Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits and Oil Roasted Almonds offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3