Comparing Nutrients in 1 kilogram Almonds VS Cereals ready-to-eat, granola, homemade

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cereals ready-to-eat, granola, homemade	11%	45%	44%

Macro Nutrients

	Almonds	Cereals ready-to-eat, granola, homemade	Recommended Dietary Allowance
Energy	200% 5790kcal	169% 4890kcal	2900kcal per day for Men 19-50 years
Fat	515% 499g	251% 243g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	124% 39.6g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	382% 6.1g	1.6g per day for Men 19-50 years
Omega 6	725% 123g	423% 72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	414% 539g	130g per day for Men 19-50 years
Sugars	60% 43.5g	273% 198g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 39.5g	NA	g per day for Men 19-50 years
Fiber	329% 125g	234% 89g	38g per day for Men 19-50 years
Protein	378% 212g	244% 137g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cereals ready-to-eat, granola, homemade	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	171% 2.05mg	457% 5.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	875% 11.4mg	272% 3.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	171% 27.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.7mg	150% 7.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	285% 3.7mg	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	210% 840μg	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	13.3% 12mg	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	740% 111mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	44% 53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Cereals ready-to-eat, granola, homemade	Recommended Dietary Allowance
Calcium	269% 2690mg	76% 760mg	1000mg per day for Men 19-50 years
Copper	1146% 10.3mg	719% 6.47mg	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	494% 39.5mg	8mg per day for Men 19-50 years
Magnesium	643% 2700mg	400% 1680mg	420mg per day for Men 19-50 years
Manganese	947% 21.8mg	1737% 40mg	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	616% 4310mg	700mg per day for Men 19-50 years
Potassium	216% 7330mg	159% 5390mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	462% 254μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	17.3% 260mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	379% 41.7mg	11mg per day for Men 19-50 years
Water	1.2% 44g	1.58% 58.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Almonds VS Cereals ready-to-eat, granola, homemade per 1 kg

Compare the macro and micronutrient content in 1 kg of Almonds versus 1 kg of Cereals ready-to-eat, granola, homemade to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Almonds vs Cereals ready-to-eat, granola, homemade:

• 1 kilogram of Almonds has 3.2 times more Vitamin B2, 1.3 times more Vitamin B3 and 2.3 times more Vitamin E than Cereals ready-to-eat, granola, homemade.
• While 1 kg of Cereals ready-to-eat, granola, homemade contains 2.7 times more Vitamin B1, 1.6 times more Vitamin B5, 2.7 times more Vitamin B6, 1.9 times more Vitamin B9 and more Vitamin K than Almonds.
• 1 kilogram of Almonds have insufficient amounts of Vitamin K
• Both Almonds as well as Cereals ready-to-eat, granola, homemade have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Almonds vs Cereals ready-to-eat, granola, homemade:

• 1 kilogram of Almonds has 3.5 times more Calcium, 1.6 times more Copper, 1.6 times more Magnesium and 1.4 times more Potassium than Cereals ready-to-eat, granola, homemade.
• While 1 kg of Cereals ready-to-eat, granola, homemade contains 1.8 times more Manganese, 6.2 times more Selenium and 1.3 times more Zinc than Almonds.
• Both Almonds and Cereals ready-to-eat, granola, homemade contain similar levels of Iron and Phosphorus per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Almonds has 2.1 times more Fat, 1.7 times more Omega 6, 1.4 times more Fiber and 1.5 times more Protein than Cereals ready-to-eat, granola, homemade.
• While 1 kg of Cereals ready-to-eat, granola, homemade contains 203.7 times more Omega 3, 2.5 times more Carbohydrate and 4.6 times more Sugars than Almonds.
• Both Almonds and Cereals ready-to-eat, granola, homemade offer comparable quantities of Energy and Saturated Fat per one kilogram.
• 1 kilogram of Almonds provide inadequate amounts of Omega 3