Comparing Nutrients in 14 ounces Roasted Almonds VS Cereals ready-to-eat, POST, FRUITY PEBBLES

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Cereals ready-to-eat, POST, FRUITY PEBBLES	5%	9%	86%

Macro Nutrients

	Roasted Almonds	Cereals ready-to-eat, POST, FRUITY PEBBLES	Recommended Dietary Allowance
Energy	82% 2373kcal	55% 1596kcal	2900kcal per day for Men 19-50 years
Fat	215% 209g	16.4% 16g	97g per day for Men 19-50 years
Saturated Fat	50.8% 16.2g	44.7% 14.3g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	302% 51.4g	1.96% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64% 83.4g	263% 342g	130g per day for Men 19-50 years
Sugars	26.6% 19.3g	188% 136g	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	0.055% 0.04g	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	% 0.04g	NA	g per day for Men 19-50 years
Sucrose	% 19g	NA	g per day for Men 19-50 years
Fiber	114% 43.3g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	149% 83g	32.7% 18.3g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Cereals ready-to-eat, POST, FRUITY PEBBLES	Recommended Dietary Allowance
Vitamin A	0% 0μg	367% 3306μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.5% 0.31mg	460% 5.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	365% 4.75mg	479% 6.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	459% 73.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.5% 1.27mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	565% 7.34mg	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	54.6% 218μg	367% 1469μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	919% 22μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	98% 88mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	196% 1175IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	632% 95mg	3.44% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.3% 5.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Cereals ready-to-eat, POST, FRUITY PEBBLES	Recommended Dietary Allowance
Calcium	106% 1064mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	485% 4.36mg	61.7% 0.56mg	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	185% 15mg	331% 26.5mg	8mg per day for Men 19-50 years
Magnesium	264% 1107mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	385% 8.86mg	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	267% 1869mg	40.3% 282mg	700mg per day for Men 19-50 years
Potassium	83.2% 2830mg	8.4% 286mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	73.6% 40.5μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	141% 2108mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	201% 22mg	11mg per day for Men 19-50 years
Water	0.26% 9.57g	0.32% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Cereals ready-to-eat, POST, FRUITY PEBBLES per 14 oz

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

Lets compare vitamin content per 14 ounces of Roasted Almonds vs Cereals ready-to-eat, POST, FRUITY PEBBLES:

• 14 ounces of Roasted Almonds have 183.8 times more Vitamin E than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• While 14 oz of Cereals ready-to-eat, POST, FRUITY PEBBLES contain more Vitamin A, 18.1 times more Vitamin B1, 1.3 times more Vitamin B2, 5.1 times more Vitamin B3, 13.6 times more Vitamin B6, 6.7 times more Vitamin B9, more Vitamin B12, more Vitamin C and more Vitamin D than Dry Roasted Almonds.
• 14 ounces of Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D
• 14 ounces of Cereals ready-to-eat, POST, FRUITY PEBBLES have insufficient amounts of Vitamin E
• Both Dry Roasted Almonds as well as Cereals ready-to-eat, POST, FRUITY PEBBLES have insufficient amounts of Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Roasted Almonds vs Cereals ready-to-eat, POST, FRUITY PEBBLES:

• 14 ounces of Roasted Almonds have 14.1 times more Calcium, 7.9 times more Copper, 17.4 times more Magnesium, 6.6 times more Phosphorus and 9.9 times more Potassium than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• While 14 oz of Cereals ready-to-eat, POST, FRUITY PEBBLES contain 1.8 times more Iron, 5.1 times more Selenium, 177 times more Sodium and 1.7 times more Zinc than Dry Roasted Almonds.
• 14 ounces of Cereals ready-to-eat, POST, FRUITY PEBBLES lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Roasted Almonds have 1.5 times more Energy, 13.1 times more Fat, 154.1 times more Omega 6, 13.6 times more Fiber and 4.5 times more Protein than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• While 14 oz of Cereals ready-to-eat, POST, FRUITY PEBBLES contain 4.1 times more Carbohydrate and 7.1 times more Sugars than Dry Roasted Almonds.
• Both Roasted Almonds and Cereals ready-to-eat, POST, FRUITY PEBBLES offer comparable quantities of Saturated Fat per 14 ounces.
• 14 ounces of Cereals ready-to-eat, POST, FRUITY PEBBLES provide inadequate amounts of Omega 6
• Both Dry Roasted Almonds as well as Cereals ready-to-eat, POST, FRUITY PEBBLES provide inadequate amounts of Omega 3 in 14 ounces.