Comparing Nutrients in 14 ounces Snacks, KELLOGG, KELLOGG VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, KELLOGG, KELLOGG	5%	21%	74%
Almonds	14%	72%	14%

Macro Nutrients

	Snacks, KELLOGG, KELLOGG	Almonds	Recommended Dietary Allowance
Energy	50% 1449kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	35.5% 34.4g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	18% 5.72g	47% 15g	32g per day for Men 19-50 years
Omega 3	129% 2.06g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	94% 16g	288% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	206% 268g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	159% 115g	24% 17.3g	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	50.3% 36.5g	0.6% 0.44g	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	% 49.2g	% 0.67g	g per day for Men 19-50 years
Sucrose	% 16.3g	% 15.7g	g per day for Men 19-50 years
Fiber	31.3% 12g	131% 49.6g	38g per day for Men 19-50 years
Protein	30% 16.7g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Snacks, KELLOGG, KELLOGG	Almonds	Recommended Dietary Allowance
Vitamin A	266% 2397μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	381% 4.58mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	631% 8.2mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	478% 76.5mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	560% 7.28mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	754% 226μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	14% 55.6μg	43.7% 175μg	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	34.4% 31mg	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	24.6% 3.7mg	678% 102mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	50.6% 60.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, KELLOGG, KELLOGG	Almonds	Recommended Dietary Allowance
Calcium	229% 2286mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	62.6% 0.56mg	455% 4.1mg	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	305% 24.4mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	172% 3.95mg	376% 8.65mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	400% 180μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	76% 532mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	29% 980mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	40.4% 22.2μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	94% 1405mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	189% 20.8mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	1.8% 66.3g	0.47% 17.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Snacks, KELLOGG, KELLOGG vs Almonds:

• Snacks, KELLOGG, KELLOGG have more Vitamin A, 5.6 times more Vitamin B1, 1.8 times more Vitamin B2, 5.3 times more Vitamin B3, 13.4 times more Vitamin B6, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 3.1 times more Vitamin B9 and 27.6 times more Vitamin E than Snacks, KELLOGG, KELLOGG.
• Both Snacks, KELLOGG, KELLOGG and Almonds have similar amounts of Vitamin B5 per 14 oz.
• Both Snacks, KELLOGG, KELLOGG as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Snacks, KELLOGG, KELLOGG vs Almonds:

• Snacks, KELLOGG, KELLOGG have 2.1 times more Calcium, 1.7 times more Iron, 1.4 times more Selenium, 354 times more Sodium and 1.7 times more Zinc than Almonds.
• While Almonds contain 7.3 times more Copper, 7.3 times more Magnesium, 2.2 times more Manganese, 3.6 times more Phosphorus and 3 times more Potassium than Snacks, KELLOGG, KELLOGG.

Comparison of macro-nutrients per 14 ounces:

• Snacks, KELLOGG, KELLOGG have 173.3 times more Omega 3, 3.1 times more Carbohydrate, 6.7 times more Sugars and 83.5 times more Fructose than Almonds.
• While Almonds contain 1.6 times more Energy, 5.8 times more Fat, 2.6 times more Saturated Fat, 3.1 times more Omega 6, 4.2 times more Fiber and 5 times more Protein than Snacks, KELLOGG, KELLOGG.
• Both Snacks, KELLOGG, KELLOGG as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.