Comparing Nutrients in 1 pound Cereals ready-to-eat, POST, FRUITY PEBBLES VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, FRUITY PEBBLES	5%	9%	86%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Cereals ready-to-eat, POST, FRUITY PEBBLES	Blanched Almonds	Recommended Dietary Allowance
Energy	63% 1823kcal	92% 2676kcal	2900kcal per day for Men 19-50 years
Fat	18.8% 18.2g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	51% 16.3g	56% 18g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	2.24% 0.38g	330% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	300% 391g	65% 84.7g	130g per day for Men 19-50 years
Sugars	214% 155g	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	9.55% 3.63g	118% 45g	38g per day for Men 19-50 years
Protein	37.4% 21g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, FRUITY PEBBLES	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	420% 3778μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	525% 6.3mg	72% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	548% 7.12mg	248% 3.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	525% 84mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	645% 8.4mg	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	420% 1678μg	55.6% 222μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1051% 25.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	112% 101mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	224% 1343IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.93% 0.59mg	718% 108mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.9% 5.9μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, FRUITY PEBBLES	Blanched Almonds	Recommended Dietary Allowance
Calcium	8.6% 86mg	107% 1070mg	1000mg per day for Men 19-50 years
Copper	70.6% 0.64mg	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	378% 30.3mg	186% 15mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	289% 1216mg	420mg per day for Men 19-50 years
Manganese	NA	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	46% 322mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	9.6% 327mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	84% 46.3μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	161% 2409mg	5.75% 86mg	1500mg per day for Men 19-50 years
Zinc	229% 25.2mg	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, POST, FRUITY PEBBLES vs Blanched Almonds:

• Cereals ready-to-eat, POST, FRUITY PEBBLES have more Vitamin A, 7.3 times more Vitamin B1, 2.2 times more Vitamin B2, 5.3 times more Vitamin B3, 16.1 times more Vitamin B6, 7.6 times more Vitamin B9, more Vitamin B12, more Vitamin C, more Vitamin D and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 182.7 times more Vitamin E than Cereals ready-to-eat, POST, FRUITY PEBBLES.

Comparing minerals per 1 pound for Cereals ready-to-eat, POST, FRUITY PEBBLES vs Blanched Almonds:

• Cereals ready-to-eat, POST, FRUITY PEBBLES have 2 times more Iron, 3.2 times more Selenium, 27.9 times more Sodium and 1.9 times more Zinc than Blanched Almonds.
• While Blanched Almonds contain 12.4 times more Calcium, 7.3 times more Copper, 16.8 times more Magnesium, 6.8 times more Phosphorus and 9.2 times more Potassium than Cereals ready-to-eat, POST, FRUITY PEBBLES.

Comparison of macro-nutrients per 1 pound:

• Cereals ready-to-eat, POST, FRUITY PEBBLES have 4 times more Omega 3, 4.6 times more Carbohydrate and 7.4 times more Sugars than Blanched Almonds.
• While Blanched Almonds contain 1.5 times more Energy, 13.1 times more Fat, 147.2 times more Omega 6, 12.4 times more Fiber and 4.6 times more Protein than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• Both Cereals ready-to-eat, POST, FRUITY PEBBLES and Blanched Almonds have similar amounts of Saturated Fat per 1 lb.
• Both Cereals ready-to-eat, POST, FRUITY PEBBLES as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.