Comparing Nutrients in 1 kilogram Cereals ready-to-eat, UNCLE SAM CEREAL VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, UNCLE SAM CEREAL	15%	24%	61%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Cereals ready-to-eat, UNCLE SAM CEREAL	Roasted Almonds	Recommended Dietary Allowance
Energy	119% 3460kcal	206% 5980kcal	2900kcal per day for Men 19-50 years
Fat	120% 116g	542% 525g	97g per day for Men 19-50 years
Saturated Fat	29.6% 9.46g	128% 41g	32g per day for Men 19-50 years
Omega 3	2689% 43g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	99% 17g	761% 129g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	506% 658g	162% 210g	130g per day for Men 19-50 years
Sugars	21.5% 15.6g	67% 48.6g	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	2.9% 2.1g	0.14% 0.1g	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	% 4.1g	% 0.1g	g per day for Men 19-50 years
Sucrose	% 9.4g	% 47.5g	g per day for Men 19-50 years
Fiber	534% 203g	287% 109g	38g per day for Men 19-50 years
Protein	285% 160g	374% 210g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, UNCLE SAM CEREAL	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	566% 6.8mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	921% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	300% 48mg	227% 36.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	124% 6.2mg	64.2% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	735% 9.56mg	105% 1.36mg	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	133% 530μg	138% 550μg	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	26.7% 24mg	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	60% 9mg	1593% 239mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, UNCLE SAM CEREAL	Roasted Almonds	Recommended Dietary Allowance
Calcium	95% 950mg	268% 2680mg	1000mg per day for Men 19-50 years
Copper	836% 7.5mg	1221% 11mg	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	504% 40.3mg	466% 37.3mg	8mg per day for Men 19-50 years
Magnesium	490% 2060mg	664% 2790mg	420mg per day for Men 19-50 years
Manganese	1570% 36mg	970% 22.3mg	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	534% 3740mg	673% 4710mg	700mg per day for Men 19-50 years
Potassium	131% 4460mg	210% 7130mg	3400mg per day for Men 19-50 years
Selenium	1605% 883μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	137% 2060mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	352% 38.7mg	301% 33mg	11mg per day for Men 19-50 years
Water	1.2% 44.3g	0.65% 24g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, UNCLE SAM CEREAL VS Roasted Almonds per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals ready-to-eat, UNCLE SAM CEREAL versus 1 kg of 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, UNCLE SAM CEREAL vs Roasted Almonds:

• 1 kilogram of Cereals ready-to-eat, UNCLE SAM CEREAL has 8.8 times more Vitamin B1, 1.3 times more Vitamin B3, 1.9 times more Vitamin B5, 7 times more Vitamin B6 and more Vitamin C than Roasted Almonds.
• While 1 kg of Dry Roasted Almonds contains 9.4 times more Vitamin B2 and 26.6 times more Vitamin E than Cereals ready-to-eat, UNCLE SAM CEREAL.
• Both Cereals ready-to-eat, UNCLE SAM CEREAL and Roasted Almonds provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Roasted Almonds have insufficient amounts of Vitamin C
• Both Cereals ready-to-eat, UNCLE SAM CEREAL as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Cereals ready-to-eat, UNCLE SAM CEREAL vs Roasted Almonds:

• 1 kilogram of Cereals ready-to-eat, UNCLE SAM CEREAL has 1.6 times more Manganese, 44.2 times more Selenium and 68.7 times more Sodium than Roasted Almonds.
• While 1 kg of Dry Roasted Almonds contains 2.8 times more Calcium, 1.5 times more Copper, 1.4 times more Magnesium, 1.3 times more Phosphorus and 1.6 times more Potassium than Cereals ready-to-eat, UNCLE SAM CEREAL.
• Both Cereals ready-to-eat, UNCLE SAM CEREAL and Roasted Almonds contain similar levels of Iron and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals ready-to-eat, UNCLE SAM CEREAL has 430.2 times more Omega 3, 3.1 times more Carbohydrate and 1.9 times more Fiber than Roasted Almonds.
• While 1 kg of Dry Roasted Almonds contains 1.7 times more Energy, 4.5 times more Fat, 4.3 times more Saturated Fat, 7.7 times more Omega 6, 3.1 times more Sugars and 1.3 times more Protein than Cereals ready-to-eat, UNCLE SAM CEREAL.
• 1 kilogram of Roasted Almonds provide inadequate amounts of Omega 3