Comparing Nutrients in 1 pound Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	11%	5%	84%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	53% 1538kcal	95% 2753kcal	2900kcal per day for Men 19-50 years
Fat	9.63% 9.34g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	6.1% 1.95g	59.6% 19g	32g per day for Men 19-50 years
Omega 3	15.3% 0.24g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	31% 5.3g	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	281% 366g	61.7% 80g	130g per day for Men 19-50 years
Sugars	4.7% 3.4g	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	175% 66.7g	125% 47.6g	38g per day for Men 19-50 years
Protein	88.5% 49.6g	172% 96g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75.6% 0.91mg	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	273% 3.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	147% 23.6mg	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	28% 0.36mg	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	34% 136μg	30.6% 122μg	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	33% 4.94mg	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, POST, Shredded Wheat n' Bran, spoon-size	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	20% 200mg	132% 1320mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	481% 4.33mg	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	219% 17.6mg	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	188% 789mg	296% 1243mg	420mg per day for Men 19-50 years
Manganese	NA	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	271% 1896mg	302% 2114mg	700mg per day for Men 19-50 years
Potassium	52% 1774mg	93% 3171mg	3400mg per day for Men 19-50 years
Selenium	67.6% 37μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	127% 14mg	11mg per day for Men 19-50 years
Water	0.38% 14.2g	0.34% 12.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size vs Oil Roasted Almonds:

• Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have 2.2 times more Vitamin B1, 1.4 times more Vitamin B3 and more Vitamin K than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 9.8 times more Vitamin B2, 1.5 times more Vitamin B6 and 23.8 times more Vitamin E than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• Both Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size and Oil Roasted Almonds have similar amounts of Vitamin B9 per 1 lb.
• Both Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size as well as Oil Roasted 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, POST, Shredded Wheat n' Bran, spoon-size vs Oil Roasted Almonds:

• Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have 2 times more Selenium than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 6.6 times more Calcium, more Copper, 1.6 times more Magnesium and 1.8 times more Potassium than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• Both Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size and Oil Roasted Almonds have similar amounts of Iron, Phosphorus and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have more Omega 3, 4.6 times more Carbohydrate and 1.4 times more Fiber than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.8 times more Energy, 26.8 times more Fat, 9.8 times more Saturated Fat, 11.6 times more Omega 6, 6.1 times more Sugars and 1.9 times more Protein than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• Both Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.