Comparing Nutrients in 1 kilogram Roasted Almonds VS Cereals ready-to-eat, POST SELECTS Blueberry Morning

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Cereals ready-to-eat, POST SELECTS Blueberry Morning	6%	12%	82%

Macro Nutrients

	Roasted Almonds	Cereals ready-to-eat, POST SELECTS Blueberry Morning	Recommended Dietary Allowance
Energy	206% 5980kcal	136% 3950kcal	2900kcal per day for Men 19-50 years
Fat	542% 525g	54.6% 53g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	18.8% 6g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	88% 1.4g	1.6g per day for Men 19-50 years
Omega 6	761% 129g	80% 13.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 210g	628% 816g	130g per day for Men 19-50 years
Sugars	67% 48.6g	403% 292g	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	0.14% 0.1g	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	% 0.1g	NA	g per day for Men 19-50 years
Sucrose	% 47.5g	NA	g per day for Men 19-50 years
Fiber	287% 109g	124% 47g	38g per day for Men 19-50 years
Protein	374% 210g	116% 65g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Cereals ready-to-eat, POST SELECTS Blueberry Morning	Recommended Dietary Allowance
Vitamin A	0% 0μg	444% 4000μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	583% 7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	921% 12mg	615% 8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.4mg	569% 91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.2% 3.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	692% 9mg	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	138% 550μg	455% 1820μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1125% 27μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	10% 9mg	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	1593% 239mg	104% 15.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	106% 127μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Cereals ready-to-eat, POST SELECTS Blueberry Morning	Recommended Dietary Allowance
Calcium	268% 2680mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	1221% 11mg	222% 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	466% 37.3mg	413% 33mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	136% 570mg	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	NA	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	673% 4710mg	231% 1620mg	700mg per day for Men 19-50 years
Potassium	210% 7130mg	57.4% 1950mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	304% 167μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	227% 3410mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	145% 16mg	11mg per day for Men 19-50 years
Water	0.65% 24g	1.27% 47g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Cereals ready-to-eat, POST SELECTS Blueberry Morning per 1 kg

Compare the macro and micronutrient content in 1 kg of Roasted Almonds versus 1 kg of Cereals ready-to-eat, POST SELECTS Blueberry Morning to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Roasted Almonds vs Cereals ready-to-eat, POST SELECTS Blueberry Morning:

• 1 kilogram of Roasted Almonds has 1.5 times more Vitamin B2 and 15.3 times more Vitamin E than Cereals ready-to-eat, POST SELECTS Blueberry Morning.
• While 1 kg of Cereals ready-to-eat, POST SELECTS Blueberry Morning contains more Vitamin A, 9.1 times more Vitamin B1, 2.5 times more Vitamin B3, 6.6 times more Vitamin B6, 3.3 times more Vitamin B9, more Vitamin B12, more Vitamin D and more Vitamin K than Dry Roasted Almonds.
• 1 kilogram of Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K
• Both Dry Roasted Almonds as well as Cereals ready-to-eat, POST SELECTS Blueberry Morning have insufficient amounts of Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Roasted Almonds vs Cereals ready-to-eat, POST SELECTS Blueberry Morning:

• 1 kilogram of Roasted Almonds has 6.5 times more Calcium, 5.5 times more Copper, 4.9 times more Magnesium, 2.9 times more Phosphorus, 3.7 times more Potassium and 2.1 times more Zinc than Cereals ready-to-eat, POST SELECTS Blueberry Morning.
• While 1 kg of Cereals ready-to-eat, POST SELECTS Blueberry Morning contains 8.4 times more Selenium and 113.7 times more Sodium than Dry Roasted Almonds.
• Both Roasted Almonds and Cereals ready-to-eat, POST SELECTS Blueberry Morning contain similar levels of Iron per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Almonds has 1.5 times more Energy, 9.9 times more Fat, 6.8 times more Saturated Fat, 9.5 times more Omega 6, 2.3 times more Fiber and 3.2 times more Protein than Cereals ready-to-eat, POST SELECTS Blueberry Morning.
• While 1 kg of Cereals ready-to-eat, POST SELECTS Blueberry Morning contains 14.1 times more Omega 3, 3.9 times more Carbohydrate and 6 times more Sugars than Dry Roasted Almonds.
• 1 kilogram of Roasted Almonds provide inadequate amounts of Omega 3