Comparing Nutrients in 14 ounces Almonds VS Cereals ready-to-eat, POST Raisin Bran Cereal

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cereals ready-to-eat, POST Raisin Bran Cereal	8%	4%	88%

Macro Nutrients

	Almonds	Cereals ready-to-eat, POST Raisin Bran Cereal	Recommended Dietary Allowance
Energy	79.2% 2298kcal	44.3% 1286kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	6.55% 6.35g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	3.67% 1.17g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	288% 49g	17% 2.9g	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	241% 313g	130g per day for Men 19-50 years
Sugars	24% 17.3g	180% 131g	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	143% 54.4g	38g per day for Men 19-50 years
Protein	150% 84g	54% 30g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cereals ready-to-eat, POST Raisin Bran Cereal	Recommended Dietary Allowance
Vitamin A	0% 0μg	168% 1508μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	198% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	214% 2.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	211% 33.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	244% 3.18mg	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	336% 1345μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	413% 9.92μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	3.97% 3.57mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	45% 270IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	678% 102mg	14.3% 2.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.3% 7.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Cereals ready-to-eat, POST Raisin Bran Cereal	Recommended Dietary Allowance
Calcium	107% 1068mg	17.5% 175mg	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	908% 72.6mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	159% 667mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	554% 12.7mg	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	192% 1345mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	61.3% 2084mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	42.6% 23.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	101% 1516mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	137% 15mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	0.92% 34g	3700g per day for Men 19-50 years

Nutrient Comparison: Almonds VS Cereals ready-to-eat, POST Raisin Bran Cereal per 14 oz

Compare the macro and micronutrient content in 14 oz of Almonds versus 14 oz of Cereals ready-to-eat, POST Raisin Bran Cereal to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Almonds vs Cereals ready-to-eat, POST Raisin Bran Cereal:

• 14 ounces of Almonds have 1.6 times more Vitamin B2, 2.3 times more Vitamin B5 and 47.5 times more Vitamin E than Cereals ready-to-eat, POST Raisin Bran Cereal.
• While 14 oz of Cereals ready-to-eat, POST Raisin Bran Cereal contain more Vitamin A, 2.9 times more Vitamin B1, 2.3 times more Vitamin B3, 5.8 times more Vitamin B6, 7.7 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Almonds.
• 14 ounces of Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• Both Almonds as well as Cereals ready-to-eat, POST Raisin Bran Cereal have insufficient amounts of Vitamin C and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Almonds vs Cereals ready-to-eat, POST Raisin Bran Cereal:

• 14 ounces of Almonds have 6.1 times more Calcium, 2.6 times more Copper, 1.6 times more Magnesium, 1.4 times more Phosphorus and 1.4 times more Potassium than Cereals ready-to-eat, POST Raisin Bran Cereal.
• While 14 oz of Cereals ready-to-eat, POST Raisin Bran Cereal contain 4.9 times more Iron, 1.5 times more Manganese, 1.4 times more Selenium and 382 times more Sodium than Almonds.
• Both Almonds and Cereals ready-to-eat, POST Raisin Bran Cereal contain similar levels of Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Almonds have 1.8 times more Energy, 31.2 times more Fat, 12.8 times more Saturated Fat, 16.8 times more Omega 6 and 2.8 times more Protein than Cereals ready-to-eat, POST Raisin Bran Cereal.
• While 14 oz of Cereals ready-to-eat, POST Raisin Bran Cereal contain 20.3 times more Omega 3, 3.7 times more Carbohydrate and 7.6 times more Sugars than Almonds.
• Both Almonds and Cereals ready-to-eat, POST Raisin Bran Cereal offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Almonds provide inadequate amounts of Omega 3