Comparing Nutrients in 1 kilogram Blanched Almonds VS Cereals ready-to-eat, POST, ALPHA-BITS

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cereals ready-to-eat, POST, ALPHA-BITS	10%	10%	80%

Macro Nutrients

	Blanched Almonds	Cereals ready-to-eat, POST, ALPHA-BITS	Recommended Dietary Allowance
Energy	203% 5900kcal	134% 3890kcal	2900kcal per day for Men 19-50 years
Fat	541% 525g	47.4% 46g	97g per day for Men 19-50 years
Saturated Fat	124% 39.5g	34.4% 11g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	48% 0.77g	1.6g per day for Men 19-50 years
Omega 6	727% 124g	101% 17.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	618% 803g	130g per day for Men 19-50 years
Sugars	64% 46.3g	290% 210g	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	187% 71g	38g per day for Men 19-50 years
Protein	382% 214g	179% 100g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Cereals ready-to-eat, POST, ALPHA-BITS	Recommended Dietary Allowance
Vitamin A	0% 0μg	823% 7410μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	159% 1.9mg	1083% 13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	547% 7.1mg	1077% 14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	1044% 167mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.8% 3.14mg	151% 7.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	1308% 17mg	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	1668% 6670μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2083% 50μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	222% 200mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	445% 2670IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1583% 238mg	20.7% 3.1mg	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

	Blanched Almonds	Cereals ready-to-eat, POST, ALPHA-BITS	Recommended Dietary Allowance
Calcium	236% 2360mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	1141% 10.3mg	333% 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	410% 32.8mg	3750% 300mg	8mg per day for Men 19-50 years
Magnesium	638% 2680mg	236% 990mg	420mg per day for Men 19-50 years
Manganese	798% 18.4mg	NA	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	441% 3090mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	78.5% 2670mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	380% 209μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	395% 5920mg	1500mg per day for Men 19-50 years
Zinc	270% 29.7mg	455% 50mg	11mg per day for Men 19-50 years
Water	1.2% 45g	0.32% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Cereals ready-to-eat, POST, ALPHA-BITS per 1 kg

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

Lets compare vitamin content per 1 kilogram of Blanched Almonds vs Cereals ready-to-eat, POST, ALPHA-BITS:

• 1 kilogram of Blanched Almonds has 76.6 times more Vitamin E than Cereals ready-to-eat, POST, ALPHA-BITS.
• While 1 kg of Cereals ready-to-eat, POST, ALPHA-BITS contains more Vitamin A, 6.8 times more Vitamin B1, 2 times more Vitamin B2, 4.8 times more Vitamin B3, 2.4 times more Vitamin B5, 14.8 times more Vitamin B6, 13.6 times more Vitamin B9, more Vitamin B12, more Vitamin C and more Vitamin D than Blanched Almonds.
• 1 kilogram of Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D
• Both Blanched Almonds as well as Cereals ready-to-eat, POST, ALPHA-BITS have insufficient amounts of Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Blanched Almonds vs Cereals ready-to-eat, POST, ALPHA-BITS:

• 1 kilogram of Blanched Almonds has 6.7 times more Calcium, 3.4 times more Copper, 2.7 times more Magnesium, 1.6 times more Phosphorus and 2.5 times more Potassium than Cereals ready-to-eat, POST, ALPHA-BITS.
• While 1 kg of Cereals ready-to-eat, POST, ALPHA-BITS contains 9.1 times more Iron, 6.5 times more Selenium, 31.2 times more Sodium and 1.7 times more Zinc than Blanched Almonds.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Blanched Almonds has 1.5 times more Energy, 11.4 times more Fat, 3.6 times more Saturated Fat, 7.2 times more Omega 6, 1.4 times more Fiber and 2.1 times more Protein than Cereals ready-to-eat, POST, ALPHA-BITS.
• While 1 kg of Cereals ready-to-eat, POST, ALPHA-BITS contains 19.3 times more Omega 3, 4.3 times more Carbohydrate and 4.5 times more Sugars than Blanched Almonds.
• 1 kilogram of Blanched Almonds provide inadequate amounts of Omega 3