Comparing Nutrients in 1 kilogram Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit	12%	5%	83%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	116% 3370kcal	209% 6070kcal	2900kcal per day for Men 19-50 years
Fat	20.7% 20g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	13% 4.1g	132% 42g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	67.2% 11.4g	795% 135g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	607% 790g	136% 177g	130g per day for Men 19-50 years
Sugars	13% 9.4g	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	0% 0g	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	% 0g	% 0.4g	g per day for Men 19-50 years
Sucrose	% 5.5g	% 43.8g	g per day for Men 19-50 years
Fiber	326% 124g	276% 105g	38g per day for Men 19-50 years
Protein	203% 114g	379% 212g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	233% 2.8mg	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.2% 0.9mg	601% 7.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	391% 62.6mg	229% 36.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	61.6% 3.08mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	131% 1.7mg	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	108% 430μg	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	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	1731% 260mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	56% 560mg	291% 2910mg	1000mg per day for Men 19-50 years
Copper	422% 3.8mg	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	329% 26.3mg	460% 36.8mg	8mg per day for Men 19-50 years
Magnesium	310% 1300mg	652% 2740mg	420mg per day for Men 19-50 years
Manganese	1096% 25mg	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	536% 3750mg	666% 4660mg	700mg per day for Men 19-50 years
Potassium	112% 3810mg	206% 6990mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	263% 29mg	279% 30.7mg	11mg per day for Men 19-50 years
Water	1.65% 61g	0.76% 28g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit vs Oil Roasted Almonds:

• Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit have 3 times more Vitamin B1, 1.7 times more Vitamin B3, 1.3 times more Vitamin B5, 1.4 times more Vitamin B6, 1.6 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 8.7 times more Vitamin B2 and more Vitamin E than Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit.
• Both Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit vs Oil Roasted Almonds:

• Oil Roasted Almonds contain 5.2 times more Calcium, 2.5 times more Copper, 1.4 times more Iron, 2.1 times more Magnesium, 1.8 times more Potassium and 1.5 times more Selenium than Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit.
• Both Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit and Oil Roasted Almonds have similar amounts of Manganese, Phosphorus and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit have more Omega 3 and 4.5 times more Carbohydrate than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.8 times more Energy, 27.4 times more Fat, 10.3 times more Saturated Fat, 11.8 times more Omega 6, 4.8 times more Sugars and 1.9 times more Protein than Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit.
• Both Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit and Oil Roasted Almonds have similar amounts of Fiber per 1 kg.
• Both Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.