Comparing Nutrients in 1 kilogram Cereals ready-to-eat, GENERAL MILLS, CHEERIOS VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	12%	15%	73%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Blanched Almonds	Recommended Dietary Allowance
Energy	128% 3720kcal	203% 5900kcal	2900kcal per day for Men 19-50 years
Fat	68% 66g	541% 525g	97g per day for Men 19-50 years
Saturated Fat	50% 16g	124% 39.5g	32g per day for Men 19-50 years
Omega 3	42.5% 0.68g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	129% 22g	727% 124g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	563% 732g	144% 187g	130g per day for Men 19-50 years
Sugars	62% 45g	64% 46.3g	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% 0g	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	% 0.3g	g per day for Men 19-50 years
Sucrose	NA	% 44.6g	g per day for Men 19-50 years
Fiber	266% 101g	261% 99g	38g per day for Men 19-50 years
Protein	221% 124g	382% 214g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	1100% 9900μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1083% 13mg	159% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	547% 7.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1119% 179mg	219% 35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	62.8% 3.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1377% 18mg	88.5% 1.15mg	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	1785% 7140μg	123% 490μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2821% 67.7μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	238% 214mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	238% 1430IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	27.3% 4.1mg	1583% 238mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.7% 20μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Blanched Almonds	Recommended Dietary Allowance
Calcium	357% 3570mg	236% 2360mg	1000mg per day for Men 19-50 years
Copper	430% 3.87mg	1141% 10.3mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	3613% 289mg	410% 32.8mg	8mg per day for Men 19-50 years
Magnesium	271% 1140mg	638% 2680mg	420mg per day for Men 19-50 years
Manganese	1549% 35.6mg	798% 18.4mg	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	510% 3570mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	186% 6330mg	194% 6590mg	3400mg per day for Men 19-50 years
Selenium	453% 249μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	331% 4970mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	1218% 134mg	270% 29.7mg	11mg per day for Men 19-50 years
Water	1% 37.6g	1.2% 45g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, GENERAL MILLS, CHEERIOS VS Blanched Almonds per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS versus 1 kg of Blanched Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS vs Blanched Almonds:

• 1 kilogram of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS has more Vitamin A, 6.8 times more Vitamin B1, 5.1 times more Vitamin B3, 15.6 times more Vitamin B6, 14.6 times more Vitamin B9, more Vitamin B12, more Vitamin C and more Vitamin D than Blanched Almonds.
• While 1 kg of Blanched Almonds contains 7.1 times more Vitamin B2 and 57.9 times more Vitamin E than Cereals ready-to-eat, GENERAL MILLS, CHEERIOS.
• 1 kilogram of Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D
• Both Cereals ready-to-eat, GENERAL MILLS, CHEERIOS as well as Blanched Almonds have insufficient amounts of Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Cereals ready-to-eat, GENERAL MILLS, CHEERIOS vs Blanched Almonds:

• 1 kilogram of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS has 1.5 times more Calcium, 8.8 times more Iron, 1.9 times more Manganese, 7.8 times more Selenium, 26.2 times more Sodium and 4.5 times more Zinc than Blanched Almonds.
• While 1 kg of Blanched Almonds contains 2.7 times more Copper, 2.4 times more Magnesium and 1.3 times more Phosphorus than Cereals ready-to-eat, GENERAL MILLS, CHEERIOS.
• Both Cereals ready-to-eat, GENERAL MILLS, CHEERIOS and Blanched Almonds contain similar levels of Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS has 17 times more Omega 3 and 3.9 times more Carbohydrate than Blanched Almonds.
• While 1 kg of Blanched Almonds contains 1.6 times more Energy, 8 times more Fat, 2.5 times more Saturated Fat, 5.6 times more Omega 6 and 1.7 times more Protein than Cereals ready-to-eat, GENERAL MILLS, CHEERIOS.
• Both Cereals ready-to-eat, GENERAL MILLS, CHEERIOS and Blanched Almonds offer comparable quantities of Sugars and Fiber per one kilogram.
• 1 kilogram of Blanched Almonds provide inadequate amounts of Omega 3