Comparing Nutrients in 1 kilogram Blanched Almonds VS Cereals ready-to-eat, RALSTON CRISP RICE

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cereals ready-to-eat, RALSTON CRISP RICE	7%	3%	90%

Macro Nutrients

	Blanched Almonds	Cereals ready-to-eat, RALSTON CRISP RICE	Recommended Dietary Allowance
Energy	203% 5900kcal	132% 3830kcal	2900kcal per day for Men 19-50 years
Fat	541% 525g	13% 12.6g	97g per day for Men 19-50 years
Saturated Fat	124% 39.5g	11.3% 3.6g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	727% 124g	17.2% 2.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	663% 862g	130g per day for Men 19-50 years
Sugars	64% 46.3g	167% 121g	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	8.4% 6.1g	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	% 6.6g	g per day for Men 19-50 years
Sucrose	% 44.6g	% 103g	g per day for Men 19-50 years
Fiber	261% 99g	18.4% 7g	38g per day for Men 19-50 years
Protein	382% 214g	119% 67g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Cereals ready-to-eat, RALSTON CRISP RICE	Recommended Dietary Allowance
Vitamin A	0% 0μg	1262% 11360μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	159% 1.9mg	1708% 20.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	547% 7.1mg	991% 13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	1810% 290mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.8% 3.14mg	63.4% 3.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	1490% 19.4mg	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	1515% 6060μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2271% 54.5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	717% 645mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	505% 3030IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1583% 238mg	4% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Cereals ready-to-eat, RALSTON CRISP RICE	Recommended Dietary Allowance
Calcium	236% 2360mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	1141% 10.3mg	166% 1.5mg	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	4091% 327mg	8mg per day for Men 19-50 years
Magnesium	638% 2680mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	798% 18.4mg	478% 11mg	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	140% 980mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	31% 1060mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	327% 180μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	363% 5450mg	1500mg per day for Men 19-50 years
Zinc	270% 29.7mg	118% 13mg	11mg per day for Men 19-50 years
Water	1.2% 45g	0.98% 36.2g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 395.8 times more Vitamin E than Cereals ready-to-eat, RALSTON CRISP RICE.
• While Cereals ready-to-eat, RALSTON CRISP RICE contain more Vitamin A, 10.7 times more Vitamin B1, 1.8 times more Vitamin B2, 8.3 times more Vitamin B3, 16.8 times more Vitamin B6, 12.4 times more Vitamin B9, more Vitamin B12, more Vitamin C and more Vitamin D than Blanched Almonds.
• Both Blanched Almonds and Cereals ready-to-eat, RALSTON CRISP RICE have similar amounts of Vitamin B5 per 1 kg.
• Both Blanched Almonds as well as Cereals ready-to-eat, RALSTON CRISP RICE have insufficient amounts of Vitamin K in 1 kg.

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

• Blanched Almonds have 47.2 times more Calcium, 6.9 times more Copper, 11.7 times more Magnesium, 1.7 times more Manganese, 4.9 times more Phosphorus, 6.2 times more Potassium and 2.3 times more Zinc than Cereals ready-to-eat, RALSTON CRISP RICE.
• While Cereals ready-to-eat, RALSTON CRISP RICE contain 10 times more Iron, 5.6 times more Selenium and 28.7 times more Sodium than Blanched Almonds.

Comparison of macro-nutrients per 1 kilogram:

• Blanched Almonds have 1.5 times more Energy, 41.7 times more Fat, 11 times more Saturated Fat, 42.2 times more Omega 6, 14.1 times more Fiber and 3.2 times more Protein than Cereals ready-to-eat, RALSTON CRISP RICE.
• While Cereals ready-to-eat, RALSTON CRISP RICE contain 4.6 times more Carbohydrate and 2.6 times more Sugars than Blanched Almonds.
• Both Blanched Almonds as well as Cereals ready-to-eat, RALSTON CRISP RICE have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 1 kg.