Comparing Nutrients in 1 kilogram Almonds VS Cereals ready-to-eat, RALSTON TASTEEOS

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cereals ready-to-eat, RALSTON TASTEEOS	11%	12%	77%

Macro Nutrients

	Almonds	Cereals ready-to-eat, RALSTON TASTEEOS	Recommended Dietary Allowance
Energy	200% 5790kcal	136% 3950kcal	2900kcal per day for Men 19-50 years
Fat	515% 499g	55.3% 53.6g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	29% 9.26g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	725% 123g	101% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	584% 760g	130g per day for Men 19-50 years
Sugars	60% 43.5g	49.2% 35.7g	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	282% 107g	38g per day for Men 19-50 years
Protein	378% 212g	191% 107g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cereals ready-to-eat, RALSTON TASTEEOS	Recommended Dietary Allowance
Vitamin A	0% 0μg	1190% 10710μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	171% 2.05mg	1116% 13.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	875% 11.4mg	1168% 15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	1116% 179mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.7mg	78.6% 3.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	1374% 18mg	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	1785% 7140μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2233% 53.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	238% 214mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	477% 2860IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1709% 256mg	28.7% 4.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Cereals ready-to-eat, RALSTON TASTEEOS	Recommended Dietary Allowance
Calcium	269% 2690mg	357% 3570mg	1000mg per day for Men 19-50 years
Copper	1146% 10.3mg	477% 4.3mg	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	464% 37mg	4018% 321mg	8mg per day for Men 19-50 years
Magnesium	643% 2700mg	340% 1430mg	420mg per day for Men 19-50 years
Manganese	947% 21.8mg	1174% 27mg	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	766% 5360mg	700mg per day for Men 19-50 years
Potassium	216% 7330mg	179% 6070mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	855% 470μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	381% 5710mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	1217% 134mg	11mg per day for Men 19-50 years
Water	1.2% 44g	0.99% 36.8g	3700g per day for Men 19-50 years

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

• Almonds have 59.6 times more Vitamin E than Cereals ready-to-eat, RALSTON TASTEEOS.
• While Cereals ready-to-eat, RALSTON TASTEEOS contain more Vitamin A, 6.5 times more Vitamin B1, 1.3 times more Vitamin B2, 4.9 times more Vitamin B3, 13 times more Vitamin B6, 16.2 times more Vitamin B9, more Vitamin B12, more Vitamin C, more Vitamin D and more Vitamin K than Almonds.
• Both Almonds and Cereals ready-to-eat, RALSTON TASTEEOS have similar amounts of Vitamin B5 per 1 kg.

Comparing minerals per 1 kilogram for Almonds vs Cereals ready-to-eat, RALSTON TASTEEOS:

• Almonds have 2.4 times more Copper, 1.9 times more Magnesium and 1.2 times more Potassium than Cereals ready-to-eat, RALSTON TASTEEOS.
• While Cereals ready-to-eat, RALSTON TASTEEOS contain 1.3 times more Calcium, 8.7 times more Iron, 11.5 times more Selenium, 571 times more Sodium and 4.3 times more Zinc than Almonds.
• Both Almonds and Cereals ready-to-eat, RALSTON TASTEEOS have similar amounts of Manganese and Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Almonds have 1.5 times more Energy, 9.3 times more Fat, 4.1 times more Saturated Fat, 7.2 times more Omega 6, 1.2 times more Sugars and 2 times more Protein than Cereals ready-to-eat, RALSTON TASTEEOS.
• While Cereals ready-to-eat, RALSTON TASTEEOS contain 20 times more Omega 3 and 3.5 times more Carbohydrate than Almonds.
• Both Almonds and Cereals ready-to-eat, RALSTON TASTEEOS have similar amounts of Fiber per 1 kg.
• Both Almonds as well as Cereals ready-to-eat, RALSTON TASTEEOS have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.