Comparing Nutrients in 1 kilogram Toasted Wheat Germ Cereals VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Toasted Wheat Germ Cereals	28%	23%	49%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Toasted Wheat Germ Cereals	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	132% 3820kcal	209% 6070kcal	2900kcal per day for Men 19-50 years
Fat	110% 107g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	57% 18.3g	132% 42g	32g per day for Men 19-50 years
Omega 3	500% 8g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	342% 58.2g	795% 135g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	382% 496g	136% 177g	130g per day for Men 19-50 years
Sugars	108% 78g	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	% 78g	% 43.8g	g per day for Men 19-50 years
Fiber	397% 151g	276% 105g	38g per day for Men 19-50 years
Protein	520% 291g	379% 212g	56g per day for Men 19-50 years

Vitamins

	Toasted Wheat Germ Cereals	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	5.56% 50μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1392% 16.7mg	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	631% 8.2mg	601% 7.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	349% 56mg	229% 36.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	278% 14mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	752% 9.78mg	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	880% 3520μg	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	66.7% 60mg	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	1066% 160mg	1731% 260mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	33.3% 40μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Wheat Germ Cereals	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	45% 450mg	291% 2910mg	1000mg per day for Men 19-50 years
Copper	689% 6.2mg	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	1136% 91mg	460% 36.8mg	8mg per day for Men 19-50 years
Magnesium	762% 3200mg	652% 2740mg	420mg per day for Men 19-50 years
Manganese	8677% 200mg	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	1637% 11460mg	666% 4660mg	700mg per day for Men 19-50 years
Potassium	279% 9470mg	206% 6990mg	3400mg per day for Men 19-50 years
Selenium	1182% 650μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	1515% 167mg	279% 30.7mg	11mg per day for Men 19-50 years
Water	1.5% 56g	0.76% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Wheat Germ Cereals VS Oil Roasted Almonds per 1 kg

Compare the macro and micronutrient content in 1 kg of Toasted Wheat Germ Cereals 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 Toasted Wheat Germ Cereals vs Oil Roasted Almonds:

• 1 kilogram of Toasted Wheat Germ Cereals has 18.2 times more Vitamin B1, 1.5 times more Vitamin B3, 6.1 times more Vitamin B5, 8.3 times more Vitamin B6, 13 times more Vitamin B9, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 1.6 times more Vitamin E than Plain Toasted Wheat Germ Cereals.
• Both Toasted Wheat Germ Cereals and Oil Roasted Almonds provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Oil Roasted Almonds have insufficient amounts of Vitamin C and Vitamin K
• Both Plain Toasted Wheat Germ Cereals as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Toasted Wheat Germ Cereals vs Oil Roasted Almonds:

• 1 kilogram of Toasted Wheat Germ Cereals has 2.5 times more Iron, 8.1 times more Manganese, 2.5 times more Phosphorus, 1.4 times more Potassium, 15.9 times more Selenium and 5.4 times more Zinc than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 6.5 times more Calcium and 1.5 times more Copper than Plain Toasted Wheat Germ Cereals.
• Both Toasted Wheat Germ Cereals and Oil Roasted Almonds contain similar levels of Magnesium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Toasted Wheat Germ Cereals has more Omega 3, 2.8 times more Carbohydrate, 1.7 times more Sugars, 1.4 times more Fiber and 1.4 times more Protein than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 1.6 times more Energy, 5.2 times more Fat, 2.3 times more Saturated Fat and 2.3 times more Omega 6 than Plain Toasted Wheat Germ Cereals.
• 1 kilogram of Oil Roasted Almonds provide inadequate amounts of Omega 3