Comparing Nutrients in 14 ounces Almonds VS Cereals ready-to-eat, POST, ALPHA-BITS

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cereals ready-to-eat, POST, ALPHA-BITS	10%	10%	80%

Macro Nutrients

	Almonds	Cereals ready-to-eat, POST, ALPHA-BITS	Recommended Dietary Allowance
Energy	79.2% 2298kcal	53.2% 1544kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	19% 18.3g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	13.6% 4.37g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	19% 0.31g	1.6g per day for Men 19-50 years
Omega 6	288% 49g	40.2% 6.84g	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	245% 319g	130g per day for Men 19-50 years
Sugars	24% 17.3g	115% 83.3g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 15.7g	NA	g per day for Men 19-50 years
Fiber	131% 49.6g	74% 28g	38g per day for Men 19-50 years
Protein	150% 84g	71% 39.7g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cereals ready-to-eat, POST, ALPHA-BITS	Recommended Dietary Allowance
Vitamin A	0% 0μg	327% 2941μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	430% 5.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	427% 5.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	414% 66.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	60% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	519% 6.75mg	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	662% 2647μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	827% 20μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	88% 79.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	177% 1060IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	678% 102mg	8.2% 1.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Cereals ready-to-eat, POST, ALPHA-BITS	Recommended Dietary Allowance
Calcium	107% 1068mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	132% 1.2mg	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	184% 14.7mg	1488% 119mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	94% 393mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	NA	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	175% 1226mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	31% 1060mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	151% 83μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	157% 2350mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	180% 20mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	0.13% 4.76g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Almonds vs Cereals ready-to-eat, POST, ALPHA-BITS:

• Almonds have 82.7 times more Vitamin E than Cereals ready-to-eat, POST, ALPHA-BITS.
• While Cereals ready-to-eat, POST, ALPHA-BITS contain more Vitamin A, 6.3 times more Vitamin B1, 4.6 times more Vitamin B3, 1.6 times more Vitamin B5, 12.4 times more Vitamin B6, 15.2 times more Vitamin B9, more Vitamin B12, more Vitamin C, more Vitamin D and more Vitamin K than Almonds.
• Both Almonds and Cereals ready-to-eat, POST, ALPHA-BITS have similar amounts of Vitamin B2 per 14 oz.

Comparing minerals per 14 ounces for Almonds vs Cereals ready-to-eat, POST, ALPHA-BITS:

• Almonds have 7.7 times more Calcium, 3.4 times more Copper, 2.7 times more Magnesium, 1.6 times more Phosphorus and 2.7 times more Potassium than Cereals ready-to-eat, POST, ALPHA-BITS.
• While Cereals ready-to-eat, POST, ALPHA-BITS contain 8.1 times more Iron, 5.1 times more Selenium, 592 times more Sodium and 1.6 times more Zinc than Almonds.

Comparison of macro-nutrients per 14 ounces:

• Almonds have 1.5 times more Energy, 10.9 times more Fat, 3.5 times more Saturated Fat, 7.2 times more Omega 6, 1.8 times more Fiber and 2.1 times more Protein than Cereals ready-to-eat, POST, ALPHA-BITS.
• While Cereals ready-to-eat, POST, ALPHA-BITS contain 25.7 times more Omega 3, 3.7 times more Carbohydrate and 4.8 times more Sugars than Almonds.
• Both Almonds as well as Cereals ready-to-eat, POST, ALPHA-BITS have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.