Comparing Nutrients in 14 ounces Roasted Almonds VS Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	12%	5%	83%

Macro Nutrients

	Roasted Almonds	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Recommended Dietary Allowance
Energy	82% 2373kcal	48% 1393kcal	2900kcal per day for Men 19-50 years
Fat	215% 209g	8.6% 8.33g	97g per day for Men 19-50 years
Saturated Fat	50.8% 16.2g	4.96% 1.6g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	302% 51.4g	29% 4.9g	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	249% 323g	130g per day for Men 19-50 years
Sugars	26.6% 19.3g	4.93% 3.57g	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	130% 49.2g	38g per day for Men 19-50 years
Protein	149% 83g	83.6% 47g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.5% 0.31mg	96% 1.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	365% 4.75mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	140% 22.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.5% 1.27mg	63.6% 3.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	42.7% 0.56mg	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	39.7% 159μg	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	632% 95mg	17% 2.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.96% 5.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Recommended Dietary Allowance
Calcium	106% 1064mg	23% 230mg	1000mg per day for Men 19-50 years
Copper	485% 4.36mg	147% 1.33mg	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	124% 9.92mg	8mg per day for Men 19-50 years
Magnesium	264% 1107mg	126% 528mg	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	218% 1524mg	700mg per day for Men 19-50 years
Potassium	83.2% 2830mg	45% 1536mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	42.6% 23.4μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	110% 12mg	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, Shredded Wheat, original spoon-size per 14 oz

Compare the macro and micronutrient content in 14 oz of Roasted Almonds versus 14 oz of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size 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, Shredded Wheat, original spoon-size:

• 14 ounces of Roasted Almonds have 13.3 times more Vitamin B2, 1.4 times more Vitamin B9 and 36.8 times more Vitamin E than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size.
• While 14 oz of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size contain 3.8 times more Vitamin B1, 1.6 times more Vitamin B3 and 2.5 times more Vitamin B5 than Dry Roasted Almonds.
• Both Roasted Almonds and Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size provide similar amounts of Vitamin B6 per 14 ounces.
• Both Dry Roasted Almonds as well as Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Roasted Almonds vs Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size:

• 14 ounces of Roasted Almonds have 4.6 times more Calcium, 3.3 times more Copper, 1.5 times more Iron, 2.1 times more Magnesium, 1.2 times more Phosphorus and 1.8 times more Potassium than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size.
• While 14 oz of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size contain 3 times more Selenium than Dry Roasted Almonds.
• Both Roasted Almonds and Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size contain similar levels of Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Roasted Almonds have 1.7 times more Energy, 25 times more Fat, 10.2 times more Saturated Fat, 10.5 times more Omega 6, 5.4 times more Sugars and 1.8 times more Protein than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size.
• While 14 oz of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size contain 6.3 times more Omega 3 and 3.9 times more Carbohydrate than Dry Roasted Almonds.
• Both Roasted Almonds and Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Roasted Almonds provide inadequate amounts of Omega 3