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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	12%	15%	73%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	128% 3720kcal	209% 6070kcal	2900kcal per day for Men 19-50 years
Fat	68% 66g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	50% 16g	132% 42g	32g per day for Men 19-50 years
Omega 3	42.5% 0.68g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	129% 22g	795% 135g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	563% 732g	136% 177g	130g per day for Men 19-50 years
Sugars	62% 45g	62.8% 45.5g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 43.8g	g per day for Men 19-50 years
Fiber	266% 101g	276% 105g	38g per day for Men 19-50 years
Protein	221% 124g	379% 212g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Oil Roasted 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	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	601% 7.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1119% 179mg	229% 36.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1377% 18mg	91% 1.18mg	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	67.5% 270μg	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	1731% 260mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	357% 3570mg	291% 2910mg	1000mg per day for Men 19-50 years
Copper	430% 3.87mg	1061% 9.55mg	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	460% 36.8mg	8mg per day for Men 19-50 years
Magnesium	271% 1140mg	652% 2740mg	420mg per day for Men 19-50 years
Manganese	1549% 35.6mg	1070% 24.6mg	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	666% 4660mg	700mg per day for Men 19-50 years
Potassium	186% 6330mg	206% 6990mg	3400mg per day for Men 19-50 years
Selenium	453% 249μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	331% 4970mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	1218% 134mg	279% 30.7mg	11mg per day for Men 19-50 years
Water	1% 37.6g	0.76% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, GENERAL MILLS, CHEERIOS VS Oil Roasted 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 Oil Roasted 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 Oil Roasted Almonds:

• 1 kilogram of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS has more Vitamin A, 14.1 times more Vitamin B1, 4.9 times more Vitamin B3, 15.2 times more Vitamin B6, 26.4 times more Vitamin B9, more Vitamin B12, more Vitamin C and more Vitamin D than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 7.8 times more Vitamin B2 and 63.3 times more Vitamin E than Cereals ready-to-eat, GENERAL MILLS, CHEERIOS.
• 1 kilogram of Oil Roasted 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 Oil Roasted Almonds have insufficient amounts of Vitamin K in one kilogram.

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

• 1 kilogram of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS has 1.2 times more Calcium, 7.9 times more Iron, 1.4 times more Manganese, 6.1 times more Selenium, 497 times more Sodium and 4.4 times more Zinc than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 2.5 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 Oil Roasted 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 more Omega 3 and 4.1 times more Carbohydrate than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 1.6 times more Energy, 8.4 times more Fat, 2.6 times more Saturated Fat, 6.2 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 Oil Roasted Almonds offer comparable quantities of Sugars and Fiber per one kilogram.
• 1 kilogram of Oil Roasted Almonds provide inadequate amounts of Omega 3