Comparing Nutrients in 14 ounces Blanched Almonds VS Cereals ready-to-eat, UNCLE SAM CEREAL

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cereals ready-to-eat, UNCLE SAM CEREAL	15%	24%	61%

Macro Nutrients

	Blanched Almonds	Cereals ready-to-eat, UNCLE SAM CEREAL	Recommended Dietary Allowance
Energy	80.7% 2342kcal	47.4% 1373kcal	2900kcal per day for Men 19-50 years
Fat	215% 208g	47.5% 46g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	11.7% 3.75g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	1067% 17g	1.6g per day for Men 19-50 years
Omega 6	289% 49g	39.3% 6.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	201% 261g	130g per day for Men 19-50 years
Sugars	25.3% 18.4g	8.54% 6.2g	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	1.15% 0.83g	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	% 1.63g	g per day for Men 19-50 years
Sucrose	% 17.7g	% 3.73g	g per day for Men 19-50 years
Fiber	103% 39.3g	212% 80.6g	38g per day for Men 19-50 years
Protein	152% 85g	113% 63.4g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Cereals ready-to-eat, UNCLE SAM CEREAL	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.76mg	225% 2.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.82mg	38.8% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	49.3% 2.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	292% 3.8mg	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	52.6% 210μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	10.6% 9.53mg	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	24% 3.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5.95% 7.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Cereals ready-to-eat, UNCLE SAM CEREAL	Recommended Dietary Allowance
Calcium	94% 937mg	37.7% 377mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	332% 3mg	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	200% 16mg	8mg per day for Men 19-50 years
Magnesium	253% 1064mg	195% 818mg	420mg per day for Men 19-50 years
Manganese	317% 7.3mg	623% 14.3mg	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	212% 1484mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	52% 1770mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	637% 350μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	54.5% 818mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	140% 15.4mg	11mg per day for Men 19-50 years
Water	0.48% 18g	0.48% 17.6g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 5.6 times more Vitamin B2 and 26.4 times more Vitamin E than Cereals ready-to-eat, UNCLE SAM CEREAL.
• While Cereals ready-to-eat, UNCLE SAM CEREAL contain 3.6 times more Vitamin B1, 1.4 times more Vitamin B3, 2 times more Vitamin B5, 8.3 times more Vitamin B6, more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Cereals ready-to-eat, UNCLE SAM CEREAL have similar amounts of Vitamin B9 per 14 oz.
• Both Blanched Almonds as well as Cereals ready-to-eat, UNCLE SAM CEREAL have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

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

• Blanched Almonds have 2.5 times more Calcium, 1.4 times more Copper, 1.3 times more Magnesium, 1.3 times more Phosphorus and 1.5 times more Potassium than Cereals ready-to-eat, UNCLE SAM CEREAL.
• While Cereals ready-to-eat, UNCLE SAM CEREAL contain 2 times more Manganese, 27.6 times more Selenium, 10.8 times more Sodium and 1.3 times more Zinc than Blanched Almonds.
• Both Blanched Almonds and Cereals ready-to-eat, UNCLE SAM CEREAL have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Blanched Almonds have 1.7 times more Energy, 4.5 times more Fat, 4.2 times more Saturated Fat, 7.3 times more Omega 6, 3 times more Sugars and 1.3 times more Protein than Cereals ready-to-eat, UNCLE SAM CEREAL.
• While Cereals ready-to-eat, UNCLE SAM CEREAL contain 1075.5 times more Omega 3, 3.5 times more Carbohydrate and 2.1 times more Fiber than Blanched Almonds.
• Both Blanched Almonds as well as Cereals ready-to-eat, UNCLE SAM CEREAL have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.