Comparing Nutrients in 1 kilogram Oil Roasted Almonds VS Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	8%	4%	88%

Macro Nutrients

	Oil Roasted Almonds	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	Recommended Dietary Allowance
Energy	209% 6070kcal	121% 3520kcal	2900kcal per day for Men 19-50 years
Fat	569% 552g	19.6% 19g	97g per day for Men 19-50 years
Saturated Fat	132% 42g	9.38% 3g	32g per day for Men 19-50 years
Omega 3	0% 0g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	795% 135g	50.6% 8.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	136% 177g	645% 838g	130g per day for Men 19-50 years
Sugars	62.8% 45.5g	308% 223g	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	253% 96g	38g per day for Men 19-50 years
Protein	379% 212g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	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	600% 7.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	601% 7.8mg	631% 8.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	229% 36.7mg	601% 96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	177% 8.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.18mg	738% 9.6mg	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	480% 1920μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1200% 29μg	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	21.3% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.33% 10μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	Recommended Dietary Allowance
Calcium	291% 2910mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	1061% 9.55mg	192% 1.73mg	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	433% 34.6mg	8mg per day for Men 19-50 years
Magnesium	652% 2740mg	221% 930mg	420mg per day for Men 19-50 years
Manganese	1070% 24.6mg	1825% 42mg	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	394% 2760mg	700mg per day for Men 19-50 years
Potassium	206% 6990mg	96% 3270mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	279% 30.7mg	262% 29mg	11mg per day for Men 19-50 years
Water	0.76% 28g	1.62% 60g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size per 1 kg

Compare the macro and micronutrient content in 1 kg of Oil Roasted Almonds versus 1 kg of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oil Roasted Almonds vs Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size:

• 1 kilogram of Oil Roasted Almonds has 81.2 times more Vitamin E than Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size.
• While 1 kg of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size contains 7.8 times more Vitamin B1, 2.6 times more Vitamin B3, 3.9 times more Vitamin B5, 8.1 times more Vitamin B6, 7.1 times more Vitamin B9 and more Vitamin B12 than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Oil Roasted Almonds have insufficient amounts of Vitamin B12
• Both Oil Roasted Almonds as well as Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Oil Roasted Almonds vs Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size:

• 1 kilogram of Oil Roasted Almonds has 22.4 times more Calcium, 5.5 times more Copper, 2.9 times more Magnesium, 1.7 times more Phosphorus and 2.1 times more Potassium than Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size.
• While 1 kg of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size contains 1.7 times more Manganese than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size contain similar levels of Iron, Selenium and Zinc per one kilogram.
• 1 kilogram of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Almonds has 1.7 times more Energy, 29 times more Fat, 14 times more Saturated Fat, 15.7 times more Omega 6 and 2.7 times more Protein than Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size.
• While 1 kg of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size contains more Omega 3, 4.7 times more Carbohydrate and 4.9 times more Sugars than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Oil Roasted Almonds provide inadequate amounts of Omega 3