Comparing Nutrients in 1 kilogram Cereals ready-to-eat, WEETABIX whole grain cereal VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, WEETABIX whole grain cereal	12%	6%	82%
Almonds	14%	72%	14%

Macro Nutrients

	Cereals ready-to-eat, WEETABIX whole grain cereal	Almonds	Recommended Dietary Allowance
Energy	128% 3710kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	29.5% 28.6g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	15% 4.8g	119% 38g	32g per day for Men 19-50 years
Omega 3	35.6% 0.57g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	65% 11g	725% 123g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	627% 815g	166% 216g	130g per day for Men 19-50 years
Sugars	78.8% 57g	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	300% 114g	329% 125g	38g per day for Men 19-50 years
Protein	204% 114g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, WEETABIX whole grain cereal	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1608% 19.3mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	754% 9.8mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	357% 57mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	354% 4.6mg	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	115% 460μg	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	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	65.3% 9.8mg	1709% 256mg	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, WEETABIX whole grain cereal	Almonds	Recommended Dietary Allowance
Calcium	57% 570mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	691% 6.2mg	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	1608% 129mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	219% 920mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	NA	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	246% 1720mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	126% 4290mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	107% 59μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	247% 3710mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	156% 17mg	284% 31mg	11mg per day for Men 19-50 years
Water	0.81% 30g	1.2% 44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cereals ready-to-eat, WEETABIX whole grain cereal vs Almonds:

• Cereals ready-to-eat, WEETABIX whole grain cereal have 9.4 times more Vitamin B1, 1.6 times more Vitamin B3, 3.4 times more Vitamin B6 and more Vitamin K than Almonds.
• While Almonds contain 26.2 times more Vitamin E than Cereals ready-to-eat, WEETABIX whole grain cereal.
• Both Cereals ready-to-eat, WEETABIX whole grain cereal and Almonds have similar amounts of Vitamin B2 and Vitamin B9 per 1 kg.
• Both Cereals ready-to-eat, WEETABIX whole grain cereal as well as 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, WEETABIX whole grain cereal vs Almonds:

• Cereals ready-to-eat, WEETABIX whole grain cereal have 3.5 times more Iron, 1.4 times more Selenium and 371 times more Sodium than Almonds.
• While Almonds contain 4.7 times more Calcium, 1.7 times more Copper, 2.9 times more Magnesium, 2.8 times more Phosphorus, 1.7 times more Potassium and 1.8 times more Zinc than Cereals ready-to-eat, WEETABIX whole grain cereal.

Comparison of macro-nutrients per 1 kilogram:

• Cereals ready-to-eat, WEETABIX whole grain cereal have 19 times more Omega 3, 3.8 times more Carbohydrate and 1.3 times more Sugars than Almonds.
• While Almonds contain 1.6 times more Energy, 17.5 times more Fat, 7.9 times more Saturated Fat, 11.1 times more Omega 6 and 1.9 times more Protein than Cereals ready-to-eat, WEETABIX whole grain cereal.
• Both Cereals ready-to-eat, WEETABIX whole grain cereal and Almonds have similar amounts of Fiber per 1 kg.
• Both Cereals ready-to-eat, WEETABIX whole grain cereal as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.