Comparing Nutrients in 14 ounces Toasted Wheat Germ Cereals VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Toasted Wheat Germ Cereals	28%	23%	49%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Toasted Wheat Germ Cereals	Roasted Almonds	Recommended Dietary Allowance
Energy	52.3% 1516kcal	82% 2373kcal	2900kcal per day for Men 19-50 years
Fat	43.8% 42.5g	215% 209g	97g per day for Men 19-50 years
Saturated Fat	22.7% 7.26g	50.8% 16.2g	32g per day for Men 19-50 years
Omega 3	198% 3.18g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	136% 23g	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	151% 197g	64% 83.4g	130g per day for Men 19-50 years
Sugars	42.7% 31g	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	% 31g	% 19g	g per day for Men 19-50 years
Fiber	158% 60g	114% 43.3g	38g per day for Men 19-50 years
Protein	206% 115g	149% 83g	56g per day for Men 19-50 years

Vitamins

	Toasted Wheat Germ Cereals	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	552% 6.63mg	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	250% 3.25mg	365% 4.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	139% 22mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	110% 5.5mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	299% 3.9mg	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	349% 1397μg	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	26.5% 24mg	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	423% 63.5mg	632% 95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.2% 16μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Wheat Germ Cereals	Roasted Almonds	Recommended Dietary Allowance
Calcium	18% 179mg	106% 1064mg	1000mg per day for Men 19-50 years
Copper	273% 2.46mg	485% 4.36mg	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	451% 36mg	185% 15mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	264% 1107mg	420mg per day for Men 19-50 years
Manganese	3444% 79.2mg	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	650% 4548mg	267% 1869mg	700mg per day for Men 19-50 years
Potassium	111% 3759mg	83.2% 2830mg	3400mg per day for Men 19-50 years
Selenium	469% 258μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	601% 66mg	119% 13mg	11mg per day for Men 19-50 years
Water	0.6% 22.2g	0.26% 9.57g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Wheat Germ Cereals VS Roasted Almonds per 14 oz

Compare the macro and micronutrient content in 14 oz of Toasted Wheat Germ Cereals 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 Toasted Wheat Germ Cereals vs Roasted Almonds:

• 14 ounces of Toasted Wheat Germ Cereals have 21.7 times more Vitamin B1, 1.5 times more Vitamin B3, 4.3 times more Vitamin B5, 7.2 times more Vitamin B6, 6.4 times more Vitamin B9, more Vitamin C and more Vitamin K than Roasted Almonds.
• While 14 oz of Dry Roasted Almonds contain 1.5 times more Vitamin B2 and 1.5 times more Vitamin E than Plain Toasted Wheat Germ Cereals.
• 14 ounces of Roasted Almonds have insufficient amounts of Vitamin C and Vitamin K
• Both Plain Toasted Wheat Germ Cereals as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Toasted Wheat Germ Cereals vs Roasted Almonds:

• 14 ounces of Toasted Wheat Germ Cereals have 2.4 times more Iron, 8.9 times more Manganese, 2.4 times more Phosphorus, 1.3 times more Potassium, 32.5 times more Selenium and 5 times more Zinc than Roasted Almonds.
• While 14 oz of Dry Roasted Almonds contain 6 times more Calcium and 1.8 times more Copper than Plain Toasted Wheat Germ Cereals.
• Both Toasted Wheat Germ Cereals and Roasted Almonds contain similar levels of Magnesium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Toasted Wheat Germ Cereals have 80 times more Omega 3, 2.4 times more Carbohydrate, 1.6 times more Sugars, 1.4 times more Fiber and 1.4 times more Protein than Roasted Almonds.
• While 14 oz of Dry Roasted Almonds contain 1.6 times more Energy, 4.9 times more Fat, 2.2 times more Saturated Fat and 2.2 times more Omega 6 than Plain Toasted Wheat Germ Cereals.
• 14 ounces of Roasted Almonds provide inadequate amounts of Omega 3