Comparing Nutrients in 1 kilogram Blanched Almonds VS Cereals, corn grits, yellow, regular and quick, unenriched, dry

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cereals, corn grits, yellow, regular and quick, unenriched, dry	10%	3%	87%

Macro Nutrients

	Blanched Almonds	Cereals, corn grits, yellow, regular and quick, unenriched, dry	Recommended Dietary Allowance
Energy	203% 5900kcal	128% 3710kcal	2900kcal per day for Men 19-50 years
Fat	541% 525g	12.4% 12g	97g per day for Men 19-50 years
Saturated Fat	124% 39.5g	4.84% 1.55g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	727% 124g	29.5% 5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	612% 796g	130g per day for Men 19-50 years
Sugars	64% 46.3g	8.83% 6.4g	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	0% 0g	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	% 0.3g	NA	g per day for Men 19-50 years
Sucrose	% 44.6g	NA	g per day for Men 19-50 years
Fiber	261% 99g	42% 16g	38g per day for Men 19-50 years
Protein	382% 214g	157% 88g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Cereals, corn grits, yellow, regular and quick, unenriched, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	159% 1.9mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	547% 7.1mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.8% 3.14mg	97% 4.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	113% 1.47mg	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	123% 490μg	12.5% 50μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1583% 238mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Cereals, corn grits, yellow, regular and quick, unenriched, dry	Recommended Dietary Allowance
Calcium	236% 2360mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	1141% 10.3mg	83.3% 0.75mg	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	410% 32.8mg	125% 10mg	8mg per day for Men 19-50 years
Magnesium	638% 2680mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	798% 18.4mg	46% 1.06mg	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	687% 4810mg	104% 730mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	40.3% 1370mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	309% 170μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	270% 29.7mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	1.2% 45g	2.7% 100g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Cereals, corn grits, yellow, regular and quick, unenriched, dry per 1 kg

Compare the macro and micronutrient content in 1 kg of Blanched Almonds versus 1 kg of Cereals, corn grits, yellow, regular and quick, unenriched, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Blanched Almonds vs Cereals, corn grits, yellow, regular and quick, unenriched, dry:

• 1 kilogram of Blanched Almonds has 1.5 times more Vitamin B1, 17.8 times more Vitamin B2, 2.9 times more Vitamin B3 and 9.8 times more Vitamin B9 than Cereals, corn grits, yellow, regular and quick, unenriched, dry.
• While 1 kg of Cereals, corn grits, yellow, regular and quick, unenriched, dry contains 1.5 times more Vitamin B5 and 1.3 times more Vitamin B6 than Blanched Almonds.
• 1 kilogram of Cereals, corn grits, yellow, regular and quick, unenriched, dry have insufficient amounts of Vitamin B9
• Both Blanched Almonds as well as Cereals, corn grits, yellow, regular and quick, unenriched, dry have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Blanched Almonds vs Cereals, corn grits, yellow, regular and quick, unenriched, dry:

• 1 kilogram of Blanched Almonds has 118 times more Calcium, 13.7 times more Copper, 3.3 times more Iron, 9.9 times more Magnesium, 17.3 times more Manganese, 6.6 times more Phosphorus, 4.8 times more Potassium and 7.2 times more Zinc than Cereals, corn grits, yellow, regular and quick, unenriched, dry.
• While 1 kg of Cereals, corn grits, yellow, regular and quick, unenriched, dry contains 5.3 times more Selenium than Blanched Almonds.
• 1 kilogram of Cereals, corn grits, yellow, regular and quick, unenriched, dry lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Blanched Almonds has 1.6 times more Energy, 43.8 times more Fat, 25.5 times more Saturated Fat, 24.6 times more Omega 6, 7.2 times more Sugars, 6.2 times more Fiber and 2.4 times more Protein than Cereals, corn grits, yellow, regular and quick, unenriched, dry.
• While 1 kg of Cereals, corn grits, yellow, regular and quick, unenriched, dry contains 4.3 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds as well as Cereals, corn grits, yellow, regular and quick, unenriched, dry provide inadequate amounts of Omega 3 in one kilogram.