Comparing Nutrients in 1 kilogram Blanched Almonds VS Cereals ready-to-eat, UNCLE SAM CEREAL

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cereals ready-to-eat, UNCLE SAM CEREAL	15%	24%	61%

Macro Nutrients

	Blanched Almonds	Cereals ready-to-eat, UNCLE SAM CEREAL	Recommended Dietary Allowance
Energy	203% 5900kcal	119% 3460kcal	2900kcal per day for Men 19-50 years
Fat	541% 525g	120% 116g	97g per day for Men 19-50 years
Saturated Fat	124% 39.5g	29.6% 9.46g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	2689% 43g	1.6g per day for Men 19-50 years
Omega 6	727% 124g	99% 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	506% 658g	130g per day for Men 19-50 years
Sugars	64% 46.3g	21.5% 15.6g	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	2.9% 2.1g	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	% 4.1g	g per day for Men 19-50 years
Sucrose	% 44.6g	% 9.4g	g per day for Men 19-50 years
Fiber	261% 99g	534% 203g	38g per day for Men 19-50 years
Protein	382% 214g	285% 160g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Cereals ready-to-eat, UNCLE SAM CEREAL	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	159% 1.9mg	566% 6.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	547% 7.1mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	300% 48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.8% 3.14mg	124% 6.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	735% 9.56mg	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	133% 530μg	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	26.7% 24mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1583% 238mg	60% 9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Cereals ready-to-eat, UNCLE SAM CEREAL	Recommended Dietary Allowance
Calcium	236% 2360mg	95% 950mg	1000mg per day for Men 19-50 years
Copper	1141% 10.3mg	836% 7.5mg	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	504% 40.3mg	8mg per day for Men 19-50 years
Magnesium	638% 2680mg	490% 2060mg	420mg per day for Men 19-50 years
Manganese	798% 18.4mg	1570% 36mg	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	534% 3740mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	131% 4460mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	1605% 883μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	137% 2060mg	1500mg per day for Men 19-50 years
Zinc	270% 29.7mg	352% 38.7mg	11mg per day for Men 19-50 years
Water	1.2% 45g	1.2% 44.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Blanched Almonds vs Cereals ready-to-eat, UNCLE SAM CEREAL:

• Blanched Almonds have 5.6 times more Vitamin B2 and 26.4 times more Vitamin E than Cereals ready-to-eat, UNCLE SAM CEREAL.
• While Cereals ready-to-eat, UNCLE SAM CEREAL contain 3.6 times more Vitamin B1, 1.4 times more Vitamin B3, 2 times more Vitamin B5, 8.3 times more Vitamin B6, more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Cereals ready-to-eat, UNCLE SAM CEREAL have similar amounts of Vitamin B9 per 1 kg.
• Both Blanched Almonds as well as Cereals ready-to-eat, UNCLE SAM CEREAL have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Blanched Almonds vs Cereals ready-to-eat, UNCLE SAM CEREAL:

• Blanched Almonds have 2.5 times more Calcium, 1.4 times more Copper, 1.3 times more Magnesium, 1.3 times more Phosphorus and 1.5 times more Potassium than Cereals ready-to-eat, UNCLE SAM CEREAL.
• While Cereals ready-to-eat, UNCLE SAM CEREAL contain 2 times more Manganese, 27.6 times more Selenium, 10.8 times more Sodium and 1.3 times more Zinc than Blanched Almonds.
• Both Blanched Almonds and Cereals ready-to-eat, UNCLE SAM CEREAL have similar amounts of Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Blanched Almonds have 1.7 times more Energy, 4.5 times more Fat, 4.2 times more Saturated Fat, 7.3 times more Omega 6, 3 times more Sugars and 1.3 times more Protein than Cereals ready-to-eat, UNCLE SAM CEREAL.
• While Cereals ready-to-eat, UNCLE SAM CEREAL contain 1075.5 times more Omega 3, 3.5 times more Carbohydrate and 2.1 times more Fiber than Blanched Almonds.
• Both Blanched Almonds as well as Cereals ready-to-eat, UNCLE SAM CEREAL have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.