Comparing Nutrients in 14 ounces Blanched Almonds VS Cereals ready-to-eat, FAMILIA

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cereals ready-to-eat, FAMILIA	10%	15%	75%

Macro Nutrients

	Blanched Almonds	Cereals ready-to-eat, FAMILIA	Recommended Dietary Allowance
Energy	80.7% 2342kcal	53% 1540kcal	2900kcal per day for Men 19-50 years
Fat	215% 208g	25.8% 25g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	8.8% 2.82g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	289% 49g	36% 6.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	225% 293g	130g per day for Men 19-50 years
Sugars	25.3% 18.4g	127% 92g	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% 0g	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	% 0.12g	NA	g per day for Men 19-50 years
Sucrose	% 17.7g	NA	g per day for Men 19-50 years
Fiber	103% 39.3g	88.8% 33.7g	38g per day for Men 19-50 years
Protein	152% 85g	67.3% 37.7g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Cereals ready-to-eat, FAMILIA	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.76mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.82mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	44.7% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	48.6% 194μg	16% 63.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	48% 1.15μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	2.65% 2.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	628% 94mg	30.7% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	12.6% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Cereals ready-to-eat, FAMILIA	Recommended Dietary Allowance
Calcium	94% 937mg	68.7% 687mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	179% 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	163% 13mg	138% 11mg	8mg per day for Men 19-50 years
Magnesium	253% 1064mg	300% 1258mg	420mg per day for Men 19-50 years
Manganese	317% 7.3mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	NA	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	191% 1338mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	57.7% 1961mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	125% 68.7μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	69.3% 7.62mg	11mg per day for Men 19-50 years
Water	0.48% 18g	0.2% 7.54g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Blanched Almonds vs Cereals ready-to-eat, FAMILIA:

• Blanched Almonds have 1.3 times more Vitamin B2, 1.9 times more Vitamin B3, 3.1 times more Vitamin B9 and 20.5 times more Vitamin E than Cereals ready-to-eat, FAMILIA.
• While Cereals ready-to-eat, FAMILIA contain 1.7 times more Vitamin B1, more Vitamin B12 and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Cereals ready-to-eat, FAMILIA have similar amounts of Vitamin B6 per 14 oz.
• Both Blanched Almonds as well as Cereals ready-to-eat, FAMILIA have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Blanched Almonds vs Cereals ready-to-eat, FAMILIA:

• Blanched Almonds have 1.4 times more Calcium, 2.5 times more Copper, 1.4 times more Phosphorus, 1.3 times more Potassium, 2.4 times more Sodium and 1.5 times more Zinc than Cereals ready-to-eat, FAMILIA.
• While Cereals ready-to-eat, FAMILIA contain 5.4 times more Selenium than Blanched Almonds.
• Both Blanched Almonds and Cereals ready-to-eat, FAMILIA have similar amounts of Iron and Magnesium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Blanched Almonds have 1.5 times more Energy, 8.3 times more Fat, 5.6 times more Saturated Fat, 8 times more Omega 6 and 2.3 times more Protein than Cereals ready-to-eat, FAMILIA.
• While Cereals ready-to-eat, FAMILIA contain 23 times more Omega 3, 4 times more Carbohydrate and 5 times more Sugars than Blanched Almonds.
• Both Blanched Almonds and Cereals ready-to-eat, FAMILIA have similar amounts of Fiber per 14 oz.
• Both Blanched Almonds as well as Cereals ready-to-eat, FAMILIA have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.