Comparing Nutrients in 1 pound Cereal Coffee Substitute VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Cereal Coffee Substitute	7%	6%	87%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Cereal Coffee Substitute	Blanched Almonds	Recommended Dietary Allowance
Energy	56.3% 1633kcal	92% 2676kcal	2900kcal per day for Men 19-50 years
Fat	11.8% 11.4g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	8.55% 2.74g	56% 18g	32g per day for Men 19-50 years
Omega 3	23.5% 0.38g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	30.3% 5.14g	330% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	274% 356g	65% 84.7g	130g per day for Men 19-50 years
Sugars	29% 21g	29% 21g	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	0% 0g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 20.2g	g per day for Men 19-50 years
Fiber	278% 106g	118% 45g	38g per day for Men 19-50 years
Protein	48.7% 27.3g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Cereal Coffee Substitute	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	156% 1.87mg	72% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	248% 3.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	501% 80mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	128% 6.4mg	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	261% 3.4mg	40% 0.52mg	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	59% 236μg	55.6% 222μg	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	29.6% 4.45mg	718% 108mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.05% 7.26μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereal Coffee Substitute	Blanched Almonds	Recommended Dietary Allowance
Calcium	26.3% 263mg	107% 1070mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	518% 4.66mg	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	261% 21mg	186% 15mg	8mg per day for Men 19-50 years
Magnesium	264% 1107mg	289% 1216mg	420mg per day for Men 19-50 years
Manganese	217% 5mg	362% 8.32mg	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	376% 2631mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	326% 11081mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	529% 291μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	25% 376mg	5.75% 86mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	122% 13.5mg	11mg per day for Men 19-50 years
Water	0.98% 36.2g	0.55% 20.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cereal Coffee Substitute vs Blanched Almonds:

• Cereal Coffee Substitute Powder has 2.2 times more Vitamin B1, 5 times more Vitamin B3, 4.5 times more Vitamin B5, 6.5 times more Vitamin B6 and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 7.5 times more Vitamin B2 and 24.2 times more Vitamin E than Cereal Coffee Substitute Powder.
• Both Cereal Coffee Substitute Powder and Blanched Almonds have similar amounts of Vitamin B9 per 1 lb.
• Both Cereal Coffee Substitute Powder as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cereal Coffee Substitute vs Blanched Almonds:

• Cereal Coffee Substitute Powder has 1.4 times more Iron, 1.2 times more Phosphorus, 3.7 times more Potassium, 20 times more Selenium and 4.4 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 4.1 times more Calcium, 4.9 times more Copper, 1.7 times more Manganese and 5.8 times more Zinc than Cereal Coffee Substitute Powder.
• Both Cereal Coffee Substitute Powder and Blanched Almonds have similar amounts of Magnesium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cereal Coffee Substitute Powder has 20.8 times more Omega 3, 4.2 times more Carbohydrate and 2.4 times more Fiber than Blanched Almonds.
• While Blanched Almonds contain 1.6 times more Energy, 20.8 times more Fat, 6.6 times more Saturated Fat, 10.9 times more Omega 6 and 3.6 times more Protein than Cereal Coffee Substitute Powder.
• Both Cereal Coffee Substitute Powder and Blanched Almonds have similar amounts of Sugars per 1 lb.
• Both Cereal Coffee Substitute Powder as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.