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

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cereals ready-to-eat, RALSTON TASTEEOS	11%	12%	77%

Macro Nutrients

	Blanched Almonds	Cereals ready-to-eat, RALSTON TASTEEOS	Recommended Dietary Allowance
Energy	203% 5900kcal	136% 3950kcal	2900kcal per day for Men 19-50 years
Fat	541% 525g	55.3% 53.6g	97g per day for Men 19-50 years
Saturated Fat	124% 39.5g	29% 9.26g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	727% 124g	101% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	584% 760g	130g per day for Men 19-50 years
Sugars	64% 46.3g	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	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	282% 107g	38g per day for Men 19-50 years
Protein	382% 214g	191% 107g	56g per day for Men 19-50 years

Vitamins

	Blanched 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	159% 1.9mg	1116% 13.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	547% 7.1mg	1168% 15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	1116% 179mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.8% 3.14mg	78.6% 3.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	1374% 18mg	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	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	1583% 238mg	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

	Blanched Almonds	Cereals ready-to-eat, RALSTON TASTEEOS	Recommended Dietary Allowance
Calcium	236% 2360mg	357% 3570mg	1000mg per day for Men 19-50 years
Copper	1141% 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	410% 32.8mg	4018% 321mg	8mg per day for Men 19-50 years
Magnesium	638% 2680mg	340% 1430mg	420mg per day for Men 19-50 years
Manganese	798% 18.4mg	1174% 27mg	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	766% 5360mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	179% 6070mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	855% 470μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	381% 5710mg	1500mg per day for Men 19-50 years
Zinc	270% 29.7mg	1217% 134mg	11mg per day for Men 19-50 years
Water	1.2% 45g	0.99% 36.8g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 55.2 times more Vitamin E than Cereals ready-to-eat, RALSTON TASTEEOS.
• While Cereals ready-to-eat, RALSTON TASTEEOS contain more Vitamin A, 7 times more Vitamin B1, 2.1 times more Vitamin B2, 5.1 times more Vitamin B3, 1.3 times more Vitamin B5, 15.5 times more Vitamin B6, 14.6 times more Vitamin B9, more Vitamin B12, more Vitamin C, more Vitamin D and more Vitamin K than Blanched Almonds.

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

• Blanched Almonds have 2.4 times more Copper and 1.9 times more Magnesium than Cereals ready-to-eat, RALSTON TASTEEOS.
• While Cereals ready-to-eat, RALSTON TASTEEOS contain 1.5 times more Calcium, 9.8 times more Iron, 1.5 times more Manganese, 14.7 times more Selenium, 30.1 times more Sodium and 4.5 times more Zinc than Blanched Almonds.
• Both Blanched Almonds and Cereals ready-to-eat, RALSTON TASTEEOS have similar amounts of Phosphorus and Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Blanched Almonds have 1.5 times more Energy, 9.8 times more Fat, 4.3 times more Saturated Fat, 7.2 times more Omega 6, 1.3 times more Sugars and 2 times more Protein than Cereals ready-to-eat, RALSTON TASTEEOS.
• While Cereals ready-to-eat, RALSTON TASTEEOS contain 15 times more Omega 3 and 4.1 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds and Cereals ready-to-eat, RALSTON TASTEEOS have similar amounts of Fiber per 1 kg.
• Both Blanched Almonds as well as Cereals ready-to-eat, RALSTON TASTEEOS have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.