Comparing Nutrients in 1 kilogram Cereals ready-to-eat, granola, homemade VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, granola, homemade	11%	45%	44%
Almonds	14%	72%	14%

Macro Nutrients

	Cereals ready-to-eat, granola, homemade	Almonds	Recommended Dietary Allowance
Energy	169% 4890kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	251% 243g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	124% 39.6g	119% 38g	32g per day for Men 19-50 years
Omega 3	382% 6.1g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	423% 72g	725% 123g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	414% 539g	166% 216g	130g per day for Men 19-50 years
Sugars	273% 198g	60% 43.5g	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	1.5% 1.1g	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	% 1.7g	g per day for Men 19-50 years
Sucrose	NA	% 39.5g	g per day for Men 19-50 years
Fiber	234% 89g	329% 125g	38g per day for Men 19-50 years
Protein	244% 137g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, granola, homemade	Almonds	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	457% 5.5mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	272% 3.54mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	171% 27.4mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	150% 7.5mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	285% 3.7mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1900% 570μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	210% 840μg	110% 440μg	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	13.3% 12mg	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	740% 111mg	1709% 256mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	44% 53μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, granola, homemade	Almonds	Recommended Dietary Allowance
Calcium	76% 760mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	719% 6.47mg	1146% 10.3mg	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	494% 39.5mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	400% 1680mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	1737% 40mg	947% 21.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1007% 453μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	616% 4310mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	159% 5390mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	462% 254μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	17.3% 260mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	379% 41.7mg	284% 31mg	11mg per day for Men 19-50 years
Water	1.58% 58.4g	1.2% 44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cereals ready-to-eat, granola, homemade vs Almonds:

• Cereals ready-to-eat, granola, homemade have 2.7 times more Vitamin B1, 1.6 times more Vitamin B5, 2.7 times more Vitamin B6, 1.9 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 3.2 times more Vitamin B2, 1.3 times more Vitamin B3 and 2.3 times more Vitamin E than Cereals ready-to-eat, granola, homemade.
• Both Cereals ready-to-eat, granola, homemade as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cereals ready-to-eat, granola, homemade vs Almonds:

• Cereals ready-to-eat, granola, homemade have 1.8 times more Manganese, 6.2 times more Selenium, 26 times more Sodium and 1.3 times more Zinc than Almonds.
• While Almonds contain 3.5 times more Calcium, 1.6 times more Copper, 1.6 times more Magnesium and 1.4 times more Potassium than Cereals ready-to-eat, granola, homemade.
• Both Cereals ready-to-eat, granola, homemade and Almonds have similar amounts of Iron and Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cereals ready-to-eat, granola, homemade have 203.7 times more Omega 3, 2.5 times more Carbohydrate and 4.6 times more Sugars than Almonds.
• While Almonds contain 2.1 times more Fat, 1.7 times more Omega 6, 1.4 times more Fiber and 1.5 times more Protein than Cereals ready-to-eat, granola, homemade.
• Both Cereals ready-to-eat, granola, homemade and Almonds have similar amounts of Energy and Saturated Fat per 1 kg.
• Both Cereals ready-to-eat, granola, homemade as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.