Comparing Nutrients in 1 kilogram Almonds VS Cereals, oats, instant, fortified, maple and brown sugar, dry

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cereals, oats, instant, fortified, maple and brown sugar, dry	10%	11%	79%

Macro Nutrients

	Almonds	Cereals, oats, instant, fortified, maple and brown sugar, dry	Recommended Dietary Allowance
Energy	200% 5790kcal	133% 3860kcal	2900kcal per day for Men 19-50 years
Fat	515% 499g	48.8% 47.3g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	24.3% 7.8g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	32% 0.51g	1.6g per day for Men 19-50 years
Omega 6	725% 123g	91% 15.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	590% 767g	130g per day for Men 19-50 years
Sugars	60% 43.5g	418% 303g	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	1.5% 1.1g	2.5% 1.8g	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	% 1.7g	% 3.9g	g per day for Men 19-50 years
Sucrose	% 39.5g	% 297g	g per day for Men 19-50 years
Fiber	329% 125g	189% 72g	38g per day for Men 19-50 years
Protein	378% 212g	165% 93g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cereals, oats, instant, fortified, maple and brown sugar, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	769% 6920μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	171% 2.05mg	891% 10.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	875% 11.4mg	771% 10mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	734% 117mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.7mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	1126% 14.6mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1900% 570μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	110% 440μg	370% 1480μg	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	1709% 256mg	34% 5.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Cereals, oats, instant, fortified, maple and brown sugar, dry	Recommended Dietary Allowance
Calcium	269% 2690mg	258% 2580mg	1000mg per day for Men 19-50 years
Copper	1146% 10.3mg	267% 2.4mg	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	464% 37mg	1295% 104mg	8mg per day for Men 19-50 years
Magnesium	643% 2700mg	214% 900mg	420mg per day for Men 19-50 years
Manganese	947% 21.8mg	999% 23mg	2.3mg per day for Men 19-50 years
Molybdenum	1007% 453μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	687% 4810mg	436% 3050mg	700mg per day for Men 19-50 years
Potassium	216% 7330mg	106% 3610mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	305% 168μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	337% 5050mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	156% 17mg	11mg per day for Men 19-50 years
Water	1.2% 44g	1.73% 64g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Almonds vs Cereals, oats, instant, fortified, maple and brown sugar, dry:

• Almonds have 50.3 times more Vitamin E than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• While Cereals, oats, instant, fortified, maple and brown sugar, dry contain more Vitamin A, 5.2 times more Vitamin B1, 3.2 times more Vitamin B3, 1.3 times more Vitamin B5, 10.7 times more Vitamin B6, 3.4 times more Vitamin B9 and more Vitamin K than Almonds.
• Both Almonds and Cereals, oats, instant, fortified, maple and brown sugar, dry have similar amounts of Vitamin B2 per 1 kg.
• Both Almonds as well as Cereals, oats, instant, fortified, maple and brown sugar, dry have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Almonds vs Cereals, oats, instant, fortified, maple and brown sugar, dry:

• Almonds have 4.3 times more Copper, 3 times more Magnesium, 1.6 times more Phosphorus, 2 times more Potassium and 1.8 times more Zinc than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• While Cereals, oats, instant, fortified, maple and brown sugar, dry contain 2.8 times more Iron, 4.1 times more Selenium and 505 times more Sodium than Almonds.
• Both Almonds and Cereals, oats, instant, fortified, maple and brown sugar, dry have similar amounts of Calcium and Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Almonds have 1.5 times more Energy, 10.6 times more Fat, 4.9 times more Saturated Fat, 8 times more Omega 6, 1.7 times more Fiber and 2.3 times more Protein than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• While Cereals, oats, instant, fortified, maple and brown sugar, dry contain 17 times more Omega 3, 3.6 times more Carbohydrate and 7 times more Sugars than Almonds.
• Both Almonds as well as Cereals, oats, instant, fortified, maple and brown sugar, dry have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.