Comparing Nutrients in 1 pound Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola	9%	35%	56%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola	Blanched Almonds	Recommended Dietary Allowance
Energy	73% 2118kcal	92% 2676kcal	2900kcal per day for Men 19-50 years
Fat	85.7% 83g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	39.7% 12.7g	56% 18g	32g per day for Men 19-50 years
Omega 3	457% 7.3g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	185% 31.4g	330% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	231% 300g	65% 84.7g	130g per day for Men 19-50 years
Sugars	114% 82.4g	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	100% 38g	118% 45g	38g per day for Men 19-50 years
Protein	91% 51g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola	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	45.4% 0.54mg	72% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.045mg	248% 3.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.67% 0.91mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.07% 0.45mg	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	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	17% 68μg	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	1.5% 1.36mg	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	27% 4.04mg	718% 108mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	99% 119μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola	Blanched Almonds	Recommended Dietary Allowance
Calcium	23% 231mg	107% 1070mg	1000mg per day for Men 19-50 years
Copper	40.3% 0.36mg	518% 4.66mg	0.9mg per day for Men 19-50 years
Fluoride	1.13% 45.4μg	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	229% 18.3mg	186% 15mg	8mg per day for Men 19-50 years
Magnesium	43% 181mg	289% 1216mg	420mg per day for Men 19-50 years
Manganese	23.7% 0.54mg	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	209% 1465mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	39% 1320mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	22.4% 336mg	5.75% 86mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	122% 13.5mg	11mg per day for Men 19-50 years
Water	0.37% 13.6g	0.55% 20.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola vs Blanched Almonds:

• Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola have more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 1.6 times more Vitamin B1, 71.1 times more Vitamin B2, 17.5 times more Vitamin B3, 3.1 times more Vitamin B5, 3.8 times more Vitamin B6, 3.3 times more Vitamin B9 and 26.7 times more Vitamin E than Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola.
• Both Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola 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 Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola vs Blanched Almonds:

• Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola have 1.2 times more Iron and 3.9 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 4.6 times more Calcium, 12.8 times more Copper, 6.7 times more Magnesium, 15.3 times more Manganese, 1.5 times more Phosphorus, 2.3 times more Potassium, 2.7 times more Selenium and 7.4 times more Zinc than Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola.

Comparison of macro-nutrients per 1 pound:

• Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola have 403 times more Omega 3, 3.5 times more Carbohydrate and 3.9 times more Sugars than Blanched Almonds.
• While Blanched Almonds contain 1.3 times more Energy, 2.9 times more Fat, 1.4 times more Saturated Fat, 1.8 times more Omega 6 and 1.9 times more Protein than Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola.
• Both Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola and Blanched Almonds have similar amounts of Fiber per 1 lb.
• Both Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.