Comparing Nutrients in 1 kilogram Blanched Almonds VS Toasted Wheat Germ Cereals

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Toasted Wheat Germ Cereals	28%	23%	49%

Macro Nutrients

	Blanched Almonds	Toasted Wheat Germ Cereals	Recommended Dietary Allowance
Energy	203% 5900kcal	132% 3820kcal	2900kcal per day for Men 19-50 years
Fat	541% 525g	110% 107g	97g per day for Men 19-50 years
Saturated Fat	124% 39.5g	57% 18.3g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	500% 8g	1.6g per day for Men 19-50 years
Omega 6	727% 124g	342% 58.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	382% 496g	130g per day for Men 19-50 years
Sugars	64% 46.3g	108% 78g	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	% 78g	g per day for Men 19-50 years
Fiber	261% 99g	397% 151g	38g per day for Men 19-50 years
Protein	382% 214g	520% 291g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Toasted Wheat Germ Cereals	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.56% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	159% 1.9mg	1392% 16.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	547% 7.1mg	631% 8.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	349% 56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.8% 3.14mg	278% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	752% 9.78mg	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	880% 3520μg	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	66.7% 60mg	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	1066% 160mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	33.3% 40μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Toasted Wheat Germ Cereals	Recommended Dietary Allowance
Calcium	236% 2360mg	45% 450mg	1000mg per day for Men 19-50 years
Copper	1141% 10.3mg	689% 6.2mg	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	1136% 91mg	8mg per day for Men 19-50 years
Magnesium	638% 2680mg	762% 3200mg	420mg per day for Men 19-50 years
Manganese	798% 18.4mg	8677% 200mg	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	1637% 11460mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	279% 9470mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	1182% 650μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	270% 29.7mg	1515% 167mg	11mg per day for Men 19-50 years
Water	1.2% 45g	1.5% 56g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Toasted Wheat Germ Cereals per 1 kg

Compare the macro and micronutrient content in 1 kg of Blanched Almonds versus 1 kg of Toasted Wheat Germ Cereals to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Blanched Almonds vs Toasted Wheat Germ Cereals:

• 1 kilogram of Blanched Almonds has 1.5 times more Vitamin E than Toasted Wheat Germ Cereals.
• While 1 kg of Plain Toasted Wheat Germ Cereals contains 8.7 times more Vitamin B1, 1.6 times more Vitamin B3, 4.4 times more Vitamin B5, 8.5 times more Vitamin B6, 7.2 times more Vitamin B9, more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Toasted Wheat Germ Cereals provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Blanched Almonds have insufficient amounts of Vitamin C and Vitamin K
• Both Blanched Almonds as well as Plain Toasted Wheat Germ Cereals have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Blanched Almonds vs Toasted Wheat Germ Cereals:

• 1 kilogram of Blanched Almonds has 5.2 times more Calcium and 1.7 times more Copper than Toasted Wheat Germ Cereals.
• While 1 kg of Plain Toasted Wheat Germ Cereals contains 2.8 times more Iron, 10.9 times more Manganese, 2.4 times more Phosphorus, 1.4 times more Potassium, 20.3 times more Selenium and 5.6 times more Zinc than Blanched Almonds.
• Both Blanched Almonds and Toasted Wheat Germ Cereals contain similar levels of Magnesium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Blanched Almonds has 1.5 times more Energy, 4.9 times more Fat, 2.2 times more Saturated Fat and 2.1 times more Omega 6 than Toasted Wheat Germ Cereals.
• While 1 kg of Plain Toasted Wheat Germ Cereals contains 200 times more Omega 3, 2.7 times more Carbohydrate, 1.7 times more Sugars, 1.5 times more Fiber and 1.4 times more Protein than Blanched Almonds.
• 1 kilogram of Blanched Almonds provide inadequate amounts of Omega 3