Comparing Nutrients in 14 ounces Almonds VS Cereals, farina, enriched, cooked with water, with salt

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cereals, farina, enriched, cooked with water, with salt	13%	6%	81%

Macro Nutrients

	Almonds	Cereals, farina, enriched, cooked with water, with salt	Recommended Dietary Allowance
Energy	79.2% 2298kcal	7.25% 210kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	0.82% 0.26g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	288% 49g	2.78% 0.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.8% 85.5g	33.3% 43.3g	130g per day for Men 19-50 years
Sugars	24% 17.3g	4.16% 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	0.6% 0.44g	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	% 0.67g	% 0g	g per day for Men 19-50 years
Sucrose	% 15.7g	% 0.28g	g per day for Men 19-50 years
Fiber	131% 49.6g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	150% 84g	13% 7.22g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cereals, farina, enriched, cooked with water, with salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	37% 5.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	20.3% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	754% 226μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43.7% 175μg	76.4% 306μg	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	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	678% 102mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Cereals, farina, enriched, cooked with water, with salt	Recommended Dietary Allowance
Calcium	107% 1068mg	38.5% 385mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	18% 0.16mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5.03% 201μg	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	184% 14.7mg	264% 21mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	34% 0.78mg	2.3mg per day for Men 19-50 years
Molybdenum	400% 180μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	273% 1909mg	21% 147mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	2.7% 91mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	21.6% 12μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	33.3% 500mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	9.3% 344g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Almonds vs Cereals, farina, enriched, cooked with water, with salt:

• Almonds have 1.6 times more Vitamin B1, 17.5 times more Vitamin B2, 2.4 times more Vitamin B3, 1.8 times more Vitamin B5, 1.4 times more Vitamin B6 and 640.8 times more Vitamin E than Cereals, farina, enriched, cooked with water, with salt.
• While Cereals, farina, enriched, cooked with water, with salt contain 1.8 times more Vitamin B9 than Almonds.
• Both Almonds as well as Cereals, farina, enriched, cooked with water, with salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Almonds vs Cereals, farina, enriched, cooked with water, with salt:

• Almonds have 2.8 times more Calcium, 25.1 times more Copper, 38.6 times more Magnesium, 11.1 times more Manganese, 13 times more Phosphorus, 31.9 times more Potassium, 1.4 times more Selenium and 13.6 times more Zinc than Cereals, farina, enriched, cooked with water, with salt.
• While Cereals, farina, enriched, cooked with water, with salt contain 1.4 times more Iron, 126 times more Sodium and 19.6 times more Water than Almonds.

Comparison of macro-nutrients per 14 ounces:

• Almonds have 10.9 times more Energy, 146.9 times more Fat, 57.6 times more Saturated Fat, 103.6 times more Omega 6, 2 times more Carbohydrate, 5.7 times more Sugars, 15.6 times more Fiber and 11.6 times more Protein than Cereals, farina, enriched, cooked with water, with salt.
• Both Almonds as well as Cereals, farina, enriched, cooked with water, with salt have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 14 oz.