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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, granola, homemade	11%	45%	44%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Cereals ready-to-eat, granola, homemade	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	169% 4890kcal	209% 6070kcal	2900kcal per day for Men 19-50 years
Fat	251% 243g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	124% 39.6g	132% 42g	32g per day for Men 19-50 years
Omega 3	382% 6.1g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	423% 72g	795% 135g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	414% 539g	136% 177g	130g per day for Men 19-50 years
Sugars	273% 198g	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	234% 89g	276% 105g	38g per day for Men 19-50 years
Protein	244% 137g	379% 212g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, granola, homemade	Oil Roasted 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	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	272% 3.54mg	601% 7.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	171% 27.4mg	229% 36.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	150% 7.5mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	285% 3.7mg	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	210% 840μg	67.5% 270μg	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	1731% 260mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	76% 760mg	291% 2910mg	1000mg per day for Men 19-50 years
Copper	719% 6.47mg	1061% 9.55mg	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	460% 36.8mg	8mg per day for Men 19-50 years
Magnesium	400% 1680mg	652% 2740mg	420mg per day for Men 19-50 years
Manganese	1737% 40mg	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	616% 4310mg	666% 4660mg	700mg per day for Men 19-50 years
Potassium	159% 5390mg	206% 6990mg	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	279% 30.7mg	11mg per day for Men 19-50 years
Water	1.58% 58.4g	0.76% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, granola, homemade VS Oil Roasted Almonds per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals ready-to-eat, granola, homemade 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, granola, homemade vs Oil Roasted Almonds:

• 1 kilogram of Cereals ready-to-eat, granola, homemade has 6 times more Vitamin B1, 3.3 times more Vitamin B5, 3.1 times more Vitamin B6, 3.1 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 2.2 times more Vitamin B2, 1.3 times more Vitamin B3 and 2.3 times more Vitamin E than Cereals ready-to-eat, granola, homemade.
• 1 kilogram of Oil Roasted Almonds have insufficient amounts of Vitamin K
• Both Cereals ready-to-eat, granola, homemade as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

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

• 1 kilogram of Cereals ready-to-eat, granola, homemade has 1.6 times more Manganese, 6.2 times more Selenium and 1.4 times more Zinc than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 3.8 times more Calcium, 1.5 times more Copper, 1.6 times more Magnesium and 1.3 times more Potassium than Cereals ready-to-eat, granola, homemade.
• Both Cereals ready-to-eat, granola, homemade and Oil Roasted Almonds contain similar levels of Iron and Phosphorus per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals ready-to-eat, granola, homemade has more Omega 3, 3 times more Carbohydrate and 4.4 times more Sugars than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 2.3 times more Fat, 1.9 times more Omega 6 and 1.6 times more Protein than Cereals ready-to-eat, granola, homemade.
• Both Cereals ready-to-eat, granola, homemade and Oil Roasted Almonds offer comparable quantities of Energy, Saturated Fat and Fiber per one kilogram.
• 1 kilogram of Oil Roasted Almonds provide inadequate amounts of Omega 3