Comparing Nutrients in 1 kilogram Roasted Almonds VS Cereals ready-to-eat, RALSTON TASTEEOS

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Cereals ready-to-eat, RALSTON TASTEEOS	11%	12%	77%

Macro Nutrients

	Roasted Almonds	Cereals ready-to-eat, RALSTON TASTEEOS	Recommended Dietary Allowance
Energy	206% 5980kcal	136% 3950kcal	2900kcal per day for Men 19-50 years
Fat	542% 525g	55.3% 53.6g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	29% 9.26g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	761% 129g	101% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 210g	584% 760g	130g per day for Men 19-50 years
Sugars	67% 48.6g	49.2% 35.7g	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	282% 107g	38g per day for Men 19-50 years
Protein	374% 210g	191% 107g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Cereals ready-to-eat, RALSTON TASTEEOS	Recommended Dietary Allowance
Vitamin A	0% 0μg	1190% 10710μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	1116% 13.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	921% 12mg	1168% 15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.4mg	1116% 179mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.2% 3.2mg	78.6% 3.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	1374% 18mg	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	1785% 7140μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2233% 53.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	238% 214mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	477% 2860IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1593% 239mg	28.7% 4.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Cereals ready-to-eat, RALSTON TASTEEOS	Recommended Dietary Allowance
Calcium	268% 2680mg	357% 3570mg	1000mg per day for Men 19-50 years
Copper	1221% 11mg	477% 4.3mg	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	466% 37.3mg	4018% 321mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	340% 1430mg	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	1174% 27mg	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	766% 5360mg	700mg per day for Men 19-50 years
Potassium	210% 7130mg	179% 6070mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	855% 470μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	381% 5710mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	1217% 134mg	11mg per day for Men 19-50 years
Water	0.65% 24g	0.99% 36.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Cereals ready-to-eat, RALSTON TASTEEOS per 1 kg

Compare the macro and micronutrient content in 1 kg of Roasted Almonds versus 1 kg of Cereals ready-to-eat, RALSTON TASTEEOS 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, RALSTON TASTEEOS:

• 1 kilogram of Roasted Almonds has 55.6 times more Vitamin E than Cereals ready-to-eat, RALSTON TASTEEOS.
• While 1 kg of Cereals ready-to-eat, RALSTON TASTEEOS contains more Vitamin A, 17.4 times more Vitamin B1, 1.3 times more Vitamin B2, 4.9 times more Vitamin B3, 13.1 times more Vitamin B6, 13 times more Vitamin B9, more Vitamin B12, more Vitamin C and more Vitamin D than Dry Roasted Almonds.
• Both Roasted Almonds and Cereals ready-to-eat, RALSTON TASTEEOS provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D
• Both Dry Roasted Almonds as well as Cereals ready-to-eat, RALSTON TASTEEOS have insufficient amounts of Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Roasted Almonds vs Cereals ready-to-eat, RALSTON TASTEEOS:

• 1 kilogram of Roasted Almonds has 2.6 times more Copper and 2 times more Magnesium than Cereals ready-to-eat, RALSTON TASTEEOS.
• While 1 kg of Cereals ready-to-eat, RALSTON TASTEEOS contains 1.3 times more Calcium, 8.6 times more Iron, 23.5 times more Selenium, 190.3 times more Sodium and 4 times more Zinc than Dry Roasted Almonds.
• Both Roasted Almonds and Cereals ready-to-eat, RALSTON TASTEEOS contain similar levels of Manganese, Phosphorus and Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Almonds has 1.5 times more Energy, 9.8 times more Fat, 4.4 times more Saturated Fat, 7.5 times more Omega 6, 1.4 times more Sugars and 2 times more Protein than Cereals ready-to-eat, RALSTON TASTEEOS.
• While 1 kg of Cereals ready-to-eat, RALSTON TASTEEOS contains 6 times more Omega 3 and 3.6 times more Carbohydrate than Dry Roasted Almonds.
• Both Roasted Almonds and Cereals ready-to-eat, RALSTON TASTEEOS offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Roasted Almonds provide inadequate amounts of Omega 3