Comparing Nutrients in 1 kilogram Oil Roasted Almonds VS Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	7%	13%	80%

Macro Nutrients

	Oil Roasted Almonds	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Recommended Dietary Allowance
Energy	209% 6070kcal	133% 3850kcal	2900kcal per day for Men 19-50 years
Fat	569% 552g	57.7% 56g	97g per day for Men 19-50 years
Saturated Fat	132% 42g	25% 8g	32g per day for Men 19-50 years
Omega 3	0% 0g	45.6% 0.73g	1.6g per day for Men 19-50 years
Omega 6	795% 135g	131% 22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	136% 177g	586% 762g	130g per day for Men 19-50 years
Sugars	62.8% 45.5g	326% 236g	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	255% 97g	38g per day for Men 19-50 years
Protein	379% 212g	127% 71g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Recommended Dietary Allowance
Vitamin A	0% 0μg	456% 4100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.7% 0.92mg	567% 6.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	601% 7.8mg	592% 7.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	229% 36.7mg	568% 91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	155% 7.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.18mg	700% 9.1mg	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	455% 1820μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1138% 27.3μg	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	122% 730IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1731% 260mg	155% 23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	14% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Recommended Dietary Allowance
Calcium	291% 2910mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	1061% 9.55mg	526% 4.73mg	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	1228% 98mg	8mg per day for Men 19-50 years
Magnesium	652% 2740mg	286% 1200mg	420mg per day for Men 19-50 years
Manganese	1070% 24.6mg	1076% 24.7mg	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	420% 2940mg	700mg per day for Men 19-50 years
Potassium	206% 6990mg	112% 3820mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	315% 173μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	163% 2450mg	1500mg per day for Men 19-50 years
Zinc	279% 30.7mg	248% 27.3mg	11mg per day for Men 19-50 years
Water	0.76% 28g	2.3% 85g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits per 1 kg

Compare the macro and micronutrient content in 1 kg of Oil Roasted Almonds versus 1 kg of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits 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, wheat and bran, presweetened with nuts and fruits:

• 1 kilogram of Oil Roasted Almonds has 11.2 times more Vitamin E than Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits.
• While 1 kg of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits contains more Vitamin A, 7.4 times more Vitamin B1, 2.5 times more Vitamin B3, 3.4 times more Vitamin B5, 7.7 times more Vitamin B6, 6.7 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• Both Oil Roasted Almonds as well as Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits have insufficient amounts of Vitamin C and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Oil Roasted Almonds vs Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits:

• 1 kilogram of Oil Roasted Almonds has 6.8 times more Calcium, 2 times more Copper, 2.3 times more Magnesium, 1.6 times more Phosphorus and 1.8 times more Potassium than Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits.
• While 1 kg of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits contains 2.7 times more Iron, 4.2 times more Selenium and 245 times more Sodium than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits contain similar levels of Manganese and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Almonds has 1.6 times more Energy, 9.9 times more Fat, 5.3 times more Saturated Fat, 6.1 times more Omega 6 and 3 times more Protein than Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits.
• While 1 kg of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits contains more Omega 3, 4.3 times more Carbohydrate and 5.2 times more Sugars than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Oil Roasted Almonds provide inadequate amounts of Omega 3