Comparing Nutrients in 1 kilogram Oil Roasted Almonds VS Cereal Coffee Substitute

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Cereal Coffee Substitute	7%	6%	87%

Macro Nutrients

	Oil Roasted Almonds	Cereal Coffee Substitute	Recommended Dietary Allowance
Energy	209% 6070kcal	124% 3600kcal	2900kcal per day for Men 19-50 years
Fat	569% 552g	26% 25g	97g per day for Men 19-50 years
Saturated Fat	132% 42g	19% 6.03g	32g per day for Men 19-50 years
Omega 3	0% 0g	52% 0.83g	1.6g per day for Men 19-50 years
Omega 6	795% 135g	66.7% 11.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	136% 177g	603% 784g	130g per day for Men 19-50 years
Sugars	62.8% 45.5g	64% 46.3g	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 43.8g	NA	g per day for Men 19-50 years
Fiber	276% 105g	613% 233g	38g per day for Men 19-50 years
Protein	379% 212g	107% 60g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Cereal Coffee Substitute	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.7% 0.92mg	344% 4.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	601% 7.8mg	73% 0.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	229% 36.7mg	1104% 177mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	282% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.18mg	575% 7.47mg	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	67.5% 270μg	130% 520μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1731% 260mg	65.3% 9.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	13.3% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Cereal Coffee Substitute	Recommended Dietary Allowance
Calcium	291% 2910mg	58% 580mg	1000mg per day for Men 19-50 years
Copper	1061% 9.55mg	231% 2.08mg	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	460% 36.8mg	575% 46mg	8mg per day for Men 19-50 years
Magnesium	652% 2740mg	581% 2440mg	420mg per day for Men 19-50 years
Manganese	1070% 24.6mg	478% 11mg	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	666% 4660mg	829% 5800mg	700mg per day for Men 19-50 years
Potassium	206% 6990mg	719% 24430mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	1165% 641μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	55.3% 830mg	1500mg per day for Men 19-50 years
Zinc	279% 30.7mg	46.4% 5.1mg	11mg per day for Men 19-50 years
Water	0.76% 28g	2.16% 80g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Cereal Coffee Substitute per 1 kg

Compare the macro and micronutrient content in 1 kg of Oil Roasted Almonds versus 1 kg of Cereal Coffee Substitute to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oil Roasted Almonds vs Cereal Coffee Substitute:

• 1 kilogram of Oil Roasted Almonds has 8.2 times more Vitamin B2 and 26.5 times more Vitamin E than Cereal Coffee Substitute.
• While 1 kg of Cereal Coffee Substitute Powder contains 4.5 times more Vitamin B1, 4.8 times more Vitamin B3, 6.2 times more Vitamin B5, 6.3 times more Vitamin B6 and 1.9 times more Vitamin B9 than Oil Roasted Almonds.
• Both Oil Roasted Almonds as well as Cereal Coffee Substitute Powder have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Oil Roasted Almonds vs Cereal Coffee Substitute:

• 1 kilogram of Oil Roasted Almonds has 5 times more Calcium, 4.6 times more Copper, 2.2 times more Manganese and 6 times more Zinc than Cereal Coffee Substitute.
• While 1 kg of Cereal Coffee Substitute Powder contains 3.5 times more Potassium, 15.6 times more Selenium and 83 times more Sodium than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Cereal Coffee Substitute contain similar levels of Iron, Magnesium and Phosphorus per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Almonds has 1.7 times more Energy, 21.9 times more Fat, 7 times more Saturated Fat, 11.9 times more Omega 6 and 3.5 times more Protein than Cereal Coffee Substitute.
• While 1 kg of Cereal Coffee Substitute Powder contains more Omega 3, 4.4 times more Carbohydrate and 2.2 times more Fiber than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Cereal Coffee Substitute offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Oil Roasted Almonds provide inadequate amounts of Omega 3