Comparing Nutrients in 1 kilogram Roasted Almonds VS POST, GRAPE-NUTS Flakes

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
POST, GRAPE-NUTS Flakes	9%	8%	83%

Macro Nutrients

	Roasted Almonds	POST, GRAPE-NUTS Flakes	Recommended Dietary Allowance
Energy	206% 5980kcal	130% 3760kcal	2900kcal per day for Men 19-50 years
Fat	542% 525g	38% 37g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	15.6% 5g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	80% 1.28g	1.6g per day for Men 19-50 years
Omega 6	761% 129g	80.7% 13.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 210g	631% 820g	130g per day for Men 19-50 years
Sugars	67% 48.6g	210% 152g	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	268% 102g	38g per day for Men 19-50 years
Protein	374% 210g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	POST, GRAPE-NUTS Flakes	Recommended Dietary Allowance
Vitamin A	0% 0μg	861% 7750μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	1083% 13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	921% 12mg	1154% 15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.4mg	1075% 172mg	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	1308% 17mg	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	1725% 6900μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2167% 52μg	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	230% 1380IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1593% 239mg	54% 8.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	21.7% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	POST, GRAPE-NUTS Flakes	Recommended Dietary Allowance
Calcium	268% 2680mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	1221% 11mg	333% 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	3488% 279mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	240% 1010mg	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	400% 2800mg	700mg per day for Men 19-50 years
Potassium	210% 7130mg	99% 3360mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	869% 478μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	313% 4700mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	709% 78mg	11mg per day for Men 19-50 years
Water	0.65% 24g	0.89% 33g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS POST, GRAPE-NUTS Flakes per 1 kg

Compare the macro and micronutrient content in 1 kg of Roasted Almonds versus 1 kg of POST, GRAPE-NUTS Flakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Roasted Almonds vs POST, GRAPE-NUTS Flakes:

• 1 kilogram of Roasted Almonds has 29.5 times more Vitamin E than POST, GRAPE-NUTS Flakes.
• While 1 kg of Cereals ready-to-eat, POST, GRAPE-NUTS Flakes contains more Vitamin A, 16.9 times more Vitamin B1, 1.3 times more Vitamin B2, 4.7 times more Vitamin B3, 12.5 times more Vitamin B6, 12.5 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, GRAPE-NUTS Flakes have insufficient amounts of Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Roasted Almonds vs POST, GRAPE-NUTS Flakes:

• 1 kilogram of Roasted Almonds has 7.4 times more Calcium, 3.7 times more Copper, 2.8 times more Magnesium, 1.7 times more Phosphorus and 2.1 times more Potassium than POST, GRAPE-NUTS Flakes.
• While 1 kg of Cereals ready-to-eat, POST, GRAPE-NUTS Flakes contains 7.5 times more Iron, 23.9 times more Selenium, 156.7 times more Sodium and 2.4 times more Zinc than Dry Roasted Almonds.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Almonds has 1.6 times more Energy, 14.2 times more Fat, 8.2 times more Saturated Fat, 9.4 times more Omega 6 and 2.2 times more Protein than POST, GRAPE-NUTS Flakes.
• While 1 kg of Cereals ready-to-eat, POST, GRAPE-NUTS Flakes contains 12.8 times more Omega 3, 3.9 times more Carbohydrate and 3.1 times more Sugars than Dry Roasted Almonds.
• Both Roasted Almonds and POST, GRAPE-NUTS Flakes offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Roasted Almonds provide inadequate amounts of Omega 3