Comparing Nutrients in 14 ounces Blanched Almonds VS Cereals, whole wheat hot natural cereal, dry

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cereals, whole wheat hot natural cereal, dry	12%	5%	83%

Macro Nutrients

	Blanched Almonds	Cereals, whole wheat hot natural cereal, dry	Recommended Dietary Allowance
Energy	80.7% 2342kcal	47% 1357kcal	2900kcal per day for Men 19-50 years
Fat	215% 208g	8.2% 7.94g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	3.72% 1.2g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	18.6% 0.3g	1.6g per day for Men 19-50 years
Omega 6	289% 49g	21.8% 3.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	230% 298g	130g per day for Men 19-50 years
Sugars	25.3% 18.4g	2.3% 1.67g	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	99% 37.7g	38g per day for Men 19-50 years
Protein	152% 85g	79.4% 44.5g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Cereals, whole wheat hot natural cereal, dry	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	132% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.82mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	122% 19.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	72.6% 3.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	119% 1.55mg	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	77.4% 310μg	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	0% 0mg	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	34.7% 5.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Cereals, whole wheat hot natural cereal, dry	Recommended Dietary Allowance
Calcium	94% 937mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	202% 1.8mg	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	168% 13.5mg	8mg per day for Men 19-50 years
Magnesium	253% 1064mg	115% 484mg	420mg per day for Men 19-50 years
Manganese	317% 7.3mg	552% 12.7mg	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	215% 1504mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	45.4% 1544mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	510% 281μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	96% 10.6mg	11mg per day for Men 19-50 years
Water	0.48% 18g	1.06% 39.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Cereals, whole wheat hot natural cereal, dry per 14 oz

Compare the macro and micronutrient content in 14 oz of Blanched Almonds versus 14 oz of Cereals, whole wheat hot natural cereal, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Blanched Almonds vs Cereals, whole wheat hot natural cereal, dry:

• 14 ounces of Blanched Almonds have 2.4 times more Vitamin B2 and 18.1 times more Vitamin E than Cereals, whole wheat hot natural cereal, dry.
• While 14 oz of Cereals, whole wheat hot natural cereal, dry contain 2.1 times more Vitamin B1, 1.4 times more Vitamin B3, 2.9 times more Vitamin B5, 3.4 times more Vitamin B6, 1.6 times more Vitamin B9 and more Vitamin K than Blanched Almonds.
• 14 ounces of Blanched Almonds have insufficient amounts of Vitamin K
• Both Blanched Almonds as well as Cereals, whole wheat hot natural cereal, dry have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Blanched Almonds vs Cereals, whole wheat hot natural cereal, dry:

• 14 ounces of Blanched Almonds have 5.9 times more Calcium, 2.2 times more Copper, 2.2 times more Magnesium, 1.3 times more Phosphorus and 1.7 times more Potassium than Cereals, whole wheat hot natural cereal, dry.
• While 14 oz of Cereals, whole wheat hot natural cereal, dry contain 1.7 times more Manganese and 22.1 times more Selenium than Blanched Almonds.
• Both Blanched Almonds and Cereals, whole wheat hot natural cereal, dry contain similar levels of Iron and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Blanched Almonds have 1.7 times more Energy, 26.3 times more Fat, 13.2 times more Saturated Fat, 13.3 times more Omega 6, 11 times more Sugars and 1.9 times more Protein than Cereals, whole wheat hot natural cereal, dry.
• While 14 oz of Cereals, whole wheat hot natural cereal, dry contain 18.8 times more Omega 3 and 4 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds and Cereals, whole wheat hot natural cereal, dry offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Blanched Almonds provide inadequate amounts of Omega 3