Comparing Nutrients in 1 kilogram Blanched Almonds VS Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	7%	13%	80%

Macro Nutrients

	Blanched Almonds	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Recommended Dietary Allowance
Energy	203% 5900kcal	133% 3850kcal	2900kcal per day for Men 19-50 years
Fat	541% 525g	57.7% 56g	97g per day for Men 19-50 years
Saturated Fat	124% 39.5g	25% 8g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	45.6% 0.73g	1.6g per day for Men 19-50 years
Omega 6	727% 124g	131% 22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	586% 762g	130g per day for Men 19-50 years
Sugars	64% 46.3g	326% 236g	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	255% 97g	38g per day for Men 19-50 years
Protein	382% 214g	127% 71g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Recommended Dietary Allowance
Vitamin A	0% 0μg	456% 4100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	159% 1.9mg	567% 6.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	547% 7.1mg	592% 7.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	568% 91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.8% 3.14mg	155% 7.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	700% 9.1mg	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	455% 1820μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1138% 27.3μg	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	122% 730IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1583% 238mg	155% 23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	14% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Recommended Dietary Allowance
Calcium	236% 2360mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	1141% 10.3mg	526% 4.73mg	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	1228% 98mg	8mg per day for Men 19-50 years
Magnesium	638% 2680mg	286% 1200mg	420mg per day for Men 19-50 years
Manganese	798% 18.4mg	1076% 24.7mg	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	420% 2940mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	112% 3820mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	315% 173μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	163% 2450mg	1500mg per day for Men 19-50 years
Zinc	270% 29.7mg	248% 27.3mg	11mg per day for Men 19-50 years
Water	1.2% 45g	2.3% 85g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Blanched Almonds vs Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits:

• Blanched Almonds have 10.2 times more Vitamin E than Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits.
• While Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits contain more Vitamin A, 3.6 times more Vitamin B1, 2.6 times more Vitamin B3, 2.5 times more Vitamin B5, 7.9 times more Vitamin B6, 3.7 times more Vitamin B9, more Vitamin B12, more Vitamin D and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits have similar amounts of Vitamin B2 per 1 kg.
• Both Blanched Almonds as well as Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits have insufficient amounts of Vitamin C in 1 kg.

Comparing minerals per 1 kilogram for Blanched Almonds vs Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits:

• Blanched Almonds have 5.5 times more Calcium, 2.2 times more Copper, 2.2 times more Magnesium, 1.6 times more Phosphorus and 1.7 times more Potassium than Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits.
• While Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits contain 3 times more Iron, 1.3 times more Manganese, 5.4 times more Selenium and 12.9 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits have similar amounts of Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Blanched Almonds have 1.5 times more Energy, 9.4 times more Fat, 4.9 times more Saturated Fat, 5.6 times more Omega 6 and 3 times more Protein than Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits.
• While Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits contain 18.3 times more Omega 3, 4.1 times more Carbohydrate and 5.1 times more Sugars than Blanched Almonds.
• Both Blanched Almonds and Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits have similar amounts of Fiber per 1 kg.
• Both Blanched Almonds as well as Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.