Comparing Nutrients in 14 ounces Almonds VS Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal	9%	22%	69%

Macro Nutrients

	Almonds	Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal	Recommended Dietary Allowance
Energy	79.2% 2298kcal	55% 1599kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	43% 41.7g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	12.4% 3.97g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	41% 0.66g	1.6g per day for Men 19-50 years
Omega 6	288% 49g	68.5% 11.6g	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	223% 290g	130g per day for Men 19-50 years
Sugars	24% 17.3g	84.3% 61g	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	101% 38.5g	38g per day for Men 19-50 years
Protein	150% 84g	63.8% 35.7g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal	Recommended Dietary Allowance
Vitamin A	0% 0μg	190% 1707μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	232% 2.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	244% 3.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	238% 38mg	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	305% 3.97mg	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	191% 762μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	480% 11.5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.88% 0.79mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	51% 306IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	678% 102mg	19.6% 2.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	7.28% 8.73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal	Recommended Dietary Allowance
Calcium	107% 1068mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	176% 1.6mg	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	858% 68.7mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	93% 389mg	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	168% 1175mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	39.3% 1338mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	302% 166μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	76% 1139mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	83% 9.13mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	0.56% 20.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Almonds vs Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal:

• Almonds have 1.4 times more Vitamin B2 and 34.6 times more Vitamin E than Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal.
• While Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal contain more Vitamin A, 3.4 times more Vitamin B1, 2.7 times more Vitamin B3, 7.3 times more Vitamin B6, 4.4 times more Vitamin B9, more Vitamin B12, more Vitamin D and more Vitamin K than Almonds.
• Both Almonds as well as Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal have insufficient amounts of Vitamin C in 14 oz.

Comparing minerals per 14 ounces for Almonds vs Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal:

• Almonds have 6.9 times more Calcium, 2.6 times more Copper, 2.8 times more Magnesium, 1.6 times more Phosphorus, 2.2 times more Potassium and 1.4 times more Zinc than Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal.
• While Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal contain 4.7 times more Iron, 10.2 times more Selenium and 287 times more Sodium than Almonds.

Comparison of macro-nutrients per 14 ounces:

• Almonds have 1.4 times more Energy, 4.8 times more Fat, 3.8 times more Saturated Fat, 4.2 times more Omega 6, 1.3 times more Fiber and 2.4 times more Protein than Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal.
• While Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal contain 55.3 times more Omega 3, 3.4 times more Carbohydrate and 3.5 times more Sugars than Almonds.
• Both Almonds as well as Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.