Comparing Nutrients in 14 ounces Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares	3%	19%	78%
Almonds	14%	72%	14%

Macro Nutrients

	Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares	Almonds	Recommended Dietary Allowance
Energy	57% 1655kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	37% 35.7g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	17.4% 5.56g	47% 15g	32g per day for Men 19-50 years
Omega 3	144% 2.3g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	101% 17.2g	288% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	246% 319g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	106% 77g	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	NA	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	NA	% 0.67g	g per day for Men 19-50 years
Sucrose	NA	% 15.7g	g per day for Men 19-50 years
Fiber	0% 0g	131% 49.6g	38g per day for Men 19-50 years
Protein	24% 13.5g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares	Almonds	Recommended Dietary Allowance
Vitamin A	119% 1072μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	232% 2.78mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	244% 3.18mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	275% 3.57mg	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	239% 957μg	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	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	0% 0mg	678% 102mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares	Almonds	Recommended Dietary Allowance
Calcium	1.2% 12mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	44% 0.4mg	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	109% 8.73mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	276% 6.35mg	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	24% 167mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	4.55% 155mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	79.4% 43.7μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	93% 1393mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	0.63% 23.4g	0.47% 17.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares vs Almonds:

• Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares have more Vitamin A, 3.4 times more Vitamin B1, 2.5 times more Vitamin B3, 6.6 times more Vitamin B6 and 5.5 times more Vitamin B9 than Almonds.
• While Almonds contain 1.4 times more Vitamin B2, more Vitamin B5 and more Vitamin E than Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares.
• Both Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares as well as Almonds have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares vs Almonds:

• Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares have 2.7 times more Selenium and 351 times more Sodium than Almonds.
• While Almonds contain 89.7 times more Calcium, 10.3 times more Copper, 1.7 times more Iron, 20.8 times more Magnesium, 1.4 times more Manganese, 11.5 times more Phosphorus, 18.8 times more Potassium and 6.2 times more Zinc than Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares.

Comparison of macro-nutrients per 14 ounces:

• Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares have 193 times more Omega 3, 3.7 times more Carbohydrate and 4.5 times more Sugars than Almonds.
• While Almonds contain 1.4 times more Energy, 5.5 times more Fat, 2.7 times more Saturated Fat, 2.8 times more Omega 6, more Fiber and 6.2 times more Protein than Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares.
• Both Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.