Comparing Nutrients in 1 pound Cereals ready-to-eat, GENERAL MILLS, CHEERIOS VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	12%	15%	73%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	58% 1687kcal	95% 2753kcal	2900kcal per day for Men 19-50 years
Fat	31% 30g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	22.7% 7.26g	59.6% 19g	32g per day for Men 19-50 years
Omega 3	19.3% 0.31g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	58.4% 9.93g	361% 61.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	255% 332g	61.7% 80g	130g per day for Men 19-50 years
Sugars	28% 20.4g	28.5% 20.6g	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	% 0.18g	g per day for Men 19-50 years
Sucrose	NA	% 20g	g per day for Men 19-50 years
Fiber	121% 46g	125% 47.6g	38g per day for Men 19-50 years
Protein	100% 56.2g	172% 96g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	499% 4491μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	491% 5.9mg	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	273% 3.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	507% 81mg	104% 16.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	625% 8.1mg	41% 0.54mg	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	810% 3239μg	30.6% 122μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1280% 30.7μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	108% 97mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	108% 649IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12.4% 1.86mg	785% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.56% 9.07μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	162% 1619mg	132% 1320mg	1000mg per day for Men 19-50 years
Copper	195% 1.76mg	481% 4.33mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	1639% 131mg	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	123% 517mg	296% 1243mg	420mg per day for Men 19-50 years
Manganese	703% 16mg	485% 11mg	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	231% 1619mg	302% 2114mg	700mg per day for Men 19-50 years
Potassium	84.4% 2871mg	93% 3171mg	3400mg per day for Men 19-50 years
Selenium	205% 113μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	150% 2254mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	553% 60.8mg	127% 14mg	11mg per day for Men 19-50 years
Water	0.46% 17g	0.34% 12.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, GENERAL MILLS, CHEERIOS VS Oil Roasted Almonds per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS versus 1 lb of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS vs Oil Roasted Almonds:

• 1 pound of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS has more Vitamin A, 14.1 times more Vitamin B1, 4.9 times more Vitamin B3, 15.2 times more Vitamin B6, 26.4 times more Vitamin B9, more Vitamin B12, more Vitamin C and more Vitamin D than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 7.8 times more Vitamin B2 and 63.3 times more Vitamin E than Cereals ready-to-eat, GENERAL MILLS, CHEERIOS.
• 1 pound of Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D
• Both Cereals ready-to-eat, GENERAL MILLS, CHEERIOS as well as Oil Roasted Almonds have insufficient amounts of Vitamin K in one pound.

Comparing minerals per 1 pound for Cereals ready-to-eat, GENERAL MILLS, CHEERIOS vs Oil Roasted Almonds:

• 1 pound of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS has 1.2 times more Calcium, 7.9 times more Iron, 1.4 times more Manganese, 6.1 times more Selenium, 497 times more Sodium and 4.4 times more Zinc than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 2.5 times more Copper, 2.4 times more Magnesium and 1.3 times more Phosphorus than Cereals ready-to-eat, GENERAL MILLS, CHEERIOS.
• Both Cereals ready-to-eat, GENERAL MILLS, CHEERIOS and Oil Roasted Almonds contain similar levels of Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS has more Omega 3 and 4.1 times more Carbohydrate than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 1.6 times more Energy, 8.4 times more Fat, 2.6 times more Saturated Fat, 6.2 times more Omega 6 and 1.7 times more Protein than Cereals ready-to-eat, GENERAL MILLS, CHEERIOS.
• Both Cereals ready-to-eat, GENERAL MILLS, CHEERIOS and Oil Roasted Almonds offer comparable quantities of Sugars and Fiber per one pound.
• 1 pound of Oil Roasted Almonds provide inadequate amounts of Omega 3