Comparing Nutrients in 1 kilogram Blanched Almonds VS Cereals, WHEATENA, dry

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cereals, WHEATENA, dry	14%	7%	79%

Macro Nutrients

	Blanched Almonds	Cereals, WHEATENA, dry	Recommended Dietary Allowance
Energy	203% 5900kcal	123% 3570kcal	2900kcal per day for Men 19-50 years
Fat	541% 525g	30% 29g	97g per day for Men 19-50 years
Saturated Fat	124% 39.5g	13.4% 4.3g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	68% 1.1g	1.6g per day for Men 19-50 years
Omega 6	727% 124g	79.6% 13.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	582% 756g	130g per day for Men 19-50 years
Sugars	64% 46.3g	22% 16g	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	337% 128g	38g per day for Men 19-50 years
Protein	382% 214g	234% 131g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Cereals, WHEATENA, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	159% 1.9mg	58.3% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	547% 7.1mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	220% 35.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.8% 3.14mg	54.2% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	92% 1.2mg	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	148% 590μg	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	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1583% 238mg	229% 34.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	19% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Cereals, WHEATENA, dry	Recommended Dietary Allowance
Calcium	236% 2360mg	500% 5000mg	1000mg per day for Men 19-50 years
Copper	1141% 10.3mg	367% 3.3mg	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	446% 35.7mg	8mg per day for Men 19-50 years
Magnesium	638% 2680mg	310% 1300mg	420mg per day for Men 19-50 years
Manganese	798% 18.4mg	2288% 52.6mg	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	549% 3840mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	145% 4920mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	1285% 707μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	8.67% 130mg	1500mg per day for Men 19-50 years
Zinc	270% 29.7mg	401% 44mg	11mg per day for Men 19-50 years
Water	1.2% 45g	1.76% 65g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Cereals, WHEATENA, dry per 1 kg

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

Lets compare vitamin content per 1 kilogram of Blanched Almonds vs Cereals, WHEATENA, dry:

• 1 kilogram of Blanched Almonds has 2.7 times more Vitamin B1, 5.1 times more Vitamin B2 and 6.9 times more Vitamin E than Cereals, WHEATENA, dry.
• Both Blanched Almonds and Cereals, WHEATENA, dry provide similar amounts of Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9 per one kilogram.
• Both Blanched Almonds as well as Cereals, WHEATENA, dry have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Blanched Almonds vs Cereals, WHEATENA, dry:

• 1 kilogram of Blanched Almonds has 3.1 times more Copper, 2.1 times more Magnesium, 1.3 times more Phosphorus and 1.3 times more Potassium than Cereals, WHEATENA, dry.
• While 1 kg of Cereals, WHEATENA, dry contains 2.1 times more Calcium, 2.9 times more Manganese, 22.1 times more Selenium and 1.5 times more Zinc than Blanched Almonds.
• Both Blanched Almonds and Cereals, WHEATENA, dry contain similar levels of Iron per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Blanched Almonds has 1.7 times more Energy, 18.1 times more Fat, 9.2 times more Saturated Fat, 9.1 times more Omega 6, 2.9 times more Sugars and 1.6 times more Protein than Cereals, WHEATENA, dry.
• While 1 kg of Cereals, WHEATENA, dry contains 27.3 times more Omega 3, 4 times more Carbohydrate and 1.3 times more Fiber than Blanched Almonds.
• 1 kilogram of Blanched Almonds provide inadequate amounts of Omega 3