Comparing Nutrients in 14 ounces Almonds VS Cereals ready-to-eat, POST, FRUITY PEBBLES

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cereals ready-to-eat, POST, FRUITY PEBBLES	5%	9%	86%

Macro Nutrients

	Almonds	Cereals ready-to-eat, POST, FRUITY PEBBLES	Recommended Dietary Allowance
Energy	79.2% 2298kcal	55% 1596kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	16.4% 16g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	44.7% 14.3g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	288% 49g	1.96% 0.33g	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	263% 342g	130g per day for Men 19-50 years
Sugars	24% 17.3g	188% 136g	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	8.36% 3.18g	38g per day for Men 19-50 years
Protein	150% 84g	32.7% 18.3g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cereals ready-to-eat, POST, FRUITY PEBBLES	Recommended Dietary Allowance
Vitamin A	0% 0μg	367% 3306μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	460% 5.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	479% 6.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	459% 73.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	565% 7.34mg	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	367% 1469μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	919% 22μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	98% 88mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	196% 1175IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	678% 102mg	3.44% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.3% 5.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Cereals ready-to-eat, POST, FRUITY PEBBLES	Recommended Dietary Allowance
Calcium	107% 1068mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	61.7% 0.56mg	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	331% 26.5mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	15% 63.5mg	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	40.3% 282mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	8.4% 286mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	73.6% 40.5μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	141% 2108mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	201% 22mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	0.32% 12g	3700g per day for Men 19-50 years

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

• Almonds have 197.2 times more Vitamin E than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• While Cereals ready-to-eat, POST, FRUITY PEBBLES contain more Vitamin A, 6.8 times more Vitamin B1, 1.4 times more Vitamin B2, 5.1 times more Vitamin B3, 13.5 times more Vitamin B6, 8.4 times more Vitamin B9, more Vitamin B12, more Vitamin C, more Vitamin D and more Vitamin K than Almonds.

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

• Almonds have 14.2 times more Calcium, 7.4 times more Copper, 16.9 times more Magnesium, 6.8 times more Phosphorus and 10.2 times more Potassium than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• While Cereals ready-to-eat, POST, FRUITY PEBBLES contain 1.8 times more Iron, 2.5 times more Selenium, 531 times more Sodium and 1.8 times more Zinc than Almonds.

Comparison of macro-nutrients per 14 ounces:

• Almonds have 1.4 times more Energy, 12.4 times more Fat, 146.7 times more Omega 6, 15.6 times more Fiber and 4.6 times more Protein than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• While Cereals ready-to-eat, POST, FRUITY PEBBLES contain 5.3 times more Omega 3, 4 times more Carbohydrate and 7.9 times more Sugars than Almonds.
• Both Almonds and Cereals ready-to-eat, POST, FRUITY PEBBLES have similar amounts of Saturated Fat per 14 oz.
• Both Almonds as well as Cereals ready-to-eat, POST, FRUITY PEBBLES have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.