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

Macros Ratio

	Protein	Fat	Carbs
POST, GRAPE-NUTS Flakes	9%	8%	83%
Almonds	14%	72%	14%

Macro Nutrients

	POST, GRAPE-NUTS Flakes	Almonds	Recommended Dietary Allowance
Energy	130% 3760kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	38% 37g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	15.6% 5g	119% 38g	32g per day for Men 19-50 years
Omega 3	80% 1.28g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	80.7% 13.7g	725% 123g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	631% 820g	166% 216g	130g per day for Men 19-50 years
Sugars	210% 152g	60% 43.5g	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	NA	1.5% 1.1g	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	NA	% 1.7g	g per day for Men 19-50 years
Sucrose	NA	% 39.5g	g per day for Men 19-50 years
Fiber	268% 102g	329% 125g	38g per day for Men 19-50 years
Protein	168% 94g	378% 212g	56g per day for Men 19-50 years

Vitamins

	POST, GRAPE-NUTS Flakes	Almonds	Recommended Dietary Allowance
Vitamin A	861% 7750μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1083% 13mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1154% 15mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1075% 172mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1308% 17mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1900% 570μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1725% 6900μg	110% 440μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2167% 52μg	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	230% 1380IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	54% 8.1mg	1709% 256mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.7% 26μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	POST, GRAPE-NUTS Flakes	Almonds	Recommended Dietary Allowance
Calcium	36% 360mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	333% 3mg	1146% 10.3mg	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	3488% 279mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	240% 1010mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	NA	947% 21.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1007% 453μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	400% 2800mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	99% 3360mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	869% 478μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	313% 4700mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	709% 78mg	284% 31mg	11mg per day for Men 19-50 years
Water	0.89% 33g	1.2% 44g	3700g per day for Men 19-50 years

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

• Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have more Vitamin A, 6.3 times more Vitamin B1, 1.3 times more Vitamin B2, 4.8 times more Vitamin B3, 12.4 times more Vitamin B6, 15.7 times more Vitamin B9, more Vitamin B12, more Vitamin D and more Vitamin K than Almonds.
• While Almonds contain 31.6 times more Vitamin E than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Flakes as well as Almonds have insufficient amounts of Vitamin C in 1 kg.

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

• Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have 7.5 times more Iron, 11.7 times more Selenium, 470 times more Sodium and 2.5 times more Zinc than Almonds.
• While Almonds contain 7.5 times more Calcium, 3.4 times more Copper, 2.7 times more Magnesium, 1.7 times more Phosphorus and 2.2 times more Potassium than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.

Comparison of macro-nutrients per 1 kilogram:

• Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have 42.7 times more Omega 3, 3.8 times more Carbohydrate and 3.5 times more Sugars than Almonds.
• While Almonds contain 1.5 times more Energy, 13.5 times more Fat, 7.6 times more Saturated Fat, 9 times more Omega 6 and 2.3 times more Protein than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Flakes and Almonds have similar amounts of Fiber per 1 kg.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Flakes as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.