Comparing Nutrients in 1 kilogram Oil Roasted Almonds VS Cereals, WHEATENA, cooked with water

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Cereals, WHEATENA, cooked with water	13%	8%	79%

Macro Nutrients

	Oil Roasted Almonds	Cereals, WHEATENA, cooked with water	Recommended Dietary Allowance
Energy	209% 6070kcal	19.3% 560kcal	2900kcal per day for Men 19-50 years
Fat	569% 552g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	132% 42g	2.34% 0.75g	32g per day for Men 19-50 years
Omega 3	0% 0g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	795% 135g	13.8% 2.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	136% 177g	91% 118g	130g per day for Men 19-50 years
Sugars	62.8% 45.5g	NA	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	71% 27g	38g per day for Men 19-50 years
Protein	379% 212g	35.7% 20g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Cereals, WHEATENA, cooked with water	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.7% 0.92mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	601% 7.8mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	229% 36.7mg	34.4% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	8.4% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.18mg	14.6% 0.19mg	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	17.5% 70μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1731% 260mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Cereals, WHEATENA, cooked with water	Recommended Dietary Allowance
Calcium	291% 2910mg	80% 800mg	1000mg per day for Men 19-50 years
Copper	1061% 9.55mg	57.8% 0.52mg	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	70% 5.6mg	8mg per day for Men 19-50 years
Magnesium	652% 2740mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	1070% 24.6mg	357% 8.22mg	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	85.7% 600mg	700mg per day for Men 19-50 years
Potassium	206% 6990mg	22.6% 770mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	279% 30.7mg	62.7% 6.9mg	11mg per day for Men 19-50 years
Water	0.76% 28g	23% 854g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Cereals, WHEATENA, cooked with water per 1 kg

Compare the macro and micronutrient content in 1 kg of Oil Roasted Almonds versus 1 kg of Cereals, WHEATENA, cooked with water to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oil Roasted Almonds vs Cereals, WHEATENA, cooked with water:

• 1 kilogram of Oil Roasted Almonds has 9.2 times more Vitamin B1, 39.1 times more Vitamin B2, 6.7 times more Vitamin B3, 5.5 times more Vitamin B5, 6.2 times more Vitamin B6 and 3.9 times more Vitamin B9 than Cereals, WHEATENA, cooked with water.
• 1 kilogram of Cereals, WHEATENA, cooked with water have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Oil Roasted Almonds as well as Cereals, WHEATENA, cooked with water have insufficient amounts of Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Oil Roasted Almonds vs Cereals, WHEATENA, cooked with water:

• 1 kilogram of Oil Roasted Almonds has 3.6 times more Calcium, 18.4 times more Copper, 6.6 times more Iron, 13.7 times more Magnesium, 3 times more Manganese, 7.8 times more Phosphorus, 9.1 times more Potassium and 4.4 times more Zinc than Cereals, WHEATENA, cooked with water.
• While 1 kg of Cereals, WHEATENA, cooked with water contains 30.5 times more Water than Oil Roasted Almonds.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Almonds has 10.8 times more Energy, 110.3 times more Fat, 56.1 times more Saturated Fat, 57.8 times more Omega 6, 1.5 times more Carbohydrate, 3.9 times more Fiber and 10.6 times more Protein than Cereals, WHEATENA, cooked with water.
• 1 kilogram of Cereals, WHEATENA, cooked with water provide inadequate amounts of Energy and Omega 6
• Both Oil Roasted Almonds as well as Cereals, WHEATENA, cooked with water provide inadequate amounts of Omega 3 in one kilogram.