Comparing Nutrients in 1 pound Cereals ready-to-eat, RALSTON CRISP RICE VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, RALSTON CRISP RICE	7%	3%	90%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Cereals ready-to-eat, RALSTON CRISP RICE	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	60% 1737kcal	95% 2753kcal	2900kcal per day for Men 19-50 years
Fat	5.9% 5.7g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	5.1% 1.63g	59.6% 19g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	7.8% 1.33g	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	301% 391g	61.7% 80g	130g per day for Men 19-50 years
Sugars	76% 55g	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	3.8% 2.77g	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	% 3g	% 0.18g	g per day for Men 19-50 years
Sucrose	% 46.7g	% 20g	g per day for Men 19-50 years
Fiber	8.36% 3.18g	125% 47.6g	38g per day for Men 19-50 years
Protein	54% 30.3g	172% 96g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, RALSTON CRISP RICE	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	573% 5153μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	775% 9.3mg	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	449% 5.84mg	273% 3.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	821% 131mg	104% 16.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.8% 1.44mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	676% 8.8mg	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	687% 2749μg	30.6% 122μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1030% 24.7μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	325% 293mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	229% 1374IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.8% 0.27mg	785% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, RALSTON CRISP RICE	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	132% 1320mg	1000mg per day for Men 19-50 years
Copper	75% 0.68mg	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	1856% 148mg	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	296% 1243mg	420mg per day for Men 19-50 years
Manganese	217% 5mg	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	63.5% 445mg	302% 2114mg	700mg per day for Men 19-50 years
Potassium	14% 481mg	93% 3171mg	3400mg per day for Men 19-50 years
Selenium	148% 81.6μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	165% 2472mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	127% 14mg	11mg per day for Men 19-50 years
Water	0.44% 16.4g	0.34% 12.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, RALSTON CRISP RICE VS Oil Roasted Almonds per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals ready-to-eat, RALSTON CRISP RICE 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, RALSTON CRISP RICE vs Oil Roasted Almonds:

• 1 pound of Cereals ready-to-eat, RALSTON CRISP RICE has more Vitamin A, 22.3 times more Vitamin B1, 1.6 times more Vitamin B2, 7.9 times more Vitamin B3, 1.4 times more Vitamin B5, 16.4 times more Vitamin B6, 22.4 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 432.8 times more Vitamin E than Cereals ready-to-eat, RALSTON CRISP RICE.
• 1 pound of Cereals ready-to-eat, RALSTON CRISP RICE have insufficient amounts of Vitamin E
• 1 pound of Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D
• Both Cereals ready-to-eat, RALSTON CRISP RICE 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, RALSTON CRISP RICE vs Oil Roasted Almonds:

• 1 pound of Cereals ready-to-eat, RALSTON CRISP RICE has 8.9 times more Iron, 4.4 times more Selenium and 545 times more Sodium than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 58.2 times more Calcium, 6.4 times more Copper, 11.9 times more Magnesium, 2.2 times more Manganese, 4.8 times more Phosphorus, 6.6 times more Potassium and 2.4 times more Zinc than Cereals ready-to-eat, RALSTON CRISP RICE.
• 1 pound of Cereals ready-to-eat, RALSTON CRISP RICE lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cereals ready-to-eat, RALSTON CRISP RICE has 4.9 times more Carbohydrate and 2.7 times more Sugars than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 1.6 times more Energy, 43.8 times more Fat, 11.7 times more Saturated Fat, 46.1 times more Omega 6, 15 times more Fiber and 3.2 times more Protein than Cereals ready-to-eat, RALSTON CRISP RICE.
• 1 pound of Cereals ready-to-eat, RALSTON CRISP RICE provide inadequate amounts of Omega 6 and Fiber
• Both Cereals ready-to-eat, RALSTON CRISP RICE as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in one pound.