Comparing Nutrients in 1 pound Cereals ready-to-eat, RALSTON TASTEEOS VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, RALSTON TASTEEOS	11%	12%	77%
Almonds	14%	72%	14%

Macro Nutrients

	Cereals ready-to-eat, RALSTON TASTEEOS	Almonds	Recommended Dietary Allowance
Energy	61.8% 1792kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	25% 24.3g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	13% 4.2g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	46% 7.8g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	265% 345g	75% 98g	130g per day for Men 19-50 years
Sugars	22.3% 16g	27.2% 19.7g	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	0.69% 0.5g	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	% 0.77g	g per day for Men 19-50 years
Sucrose	NA	% 18g	g per day for Men 19-50 years
Fiber	128% 48.5g	149% 56.7g	38g per day for Men 19-50 years
Protein	86.7% 48.6g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, RALSTON TASTEEOS	Almonds	Recommended Dietary Allowance
Vitamin A	540% 4858μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	506% 6.07mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	530% 6.9mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	506% 81mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.7% 1.8mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	623% 8.1mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	862% 259μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	810% 3239μg	50% 200μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1013% 24.3μg	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	216% 1297IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13% 1.95mg	775% 116mg	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, RALSTON TASTEEOS	Almonds	Recommended Dietary Allowance
Calcium	162% 1619mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	216% 1.95mg	520% 4.68mg	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	1822% 146mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	154% 649mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	532% 12.2mg	430% 9.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	457% 205μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	347% 2431mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	81% 2753mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	388% 213μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	173% 2590mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	552% 60.7mg	129% 14mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cereals ready-to-eat, RALSTON TASTEEOS vs Almonds:

• Cereals ready-to-eat, RALSTON TASTEEOS have more Vitamin A, 6.5 times more Vitamin B1, 1.3 times more Vitamin B2, 4.9 times more Vitamin B3, 13 times more Vitamin B6, 16.2 times more Vitamin B9, more Vitamin B12, more Vitamin C, more Vitamin D and more Vitamin K than Almonds.
• While Almonds contain 59.6 times more Vitamin E than Cereals ready-to-eat, RALSTON TASTEEOS.
• Both Cereals ready-to-eat, RALSTON TASTEEOS and Almonds have similar amounts of Vitamin B5 per 1 lb.

Comparing minerals per 1 pound for Cereals ready-to-eat, RALSTON TASTEEOS vs Almonds:

• Cereals ready-to-eat, RALSTON TASTEEOS have 1.3 times more Calcium, 8.7 times more Iron, 1.2 times more Manganese, 11.5 times more Selenium, 571 times more Sodium and 4.3 times more Zinc than Almonds.
• While Almonds contain 2.4 times more Copper and 1.9 times more Magnesium than Cereals ready-to-eat, RALSTON TASTEEOS.
• Both Cereals ready-to-eat, RALSTON TASTEEOS and Almonds have similar amounts of Phosphorus and Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cereals ready-to-eat, RALSTON TASTEEOS have 20 times more Omega 3 and 3.5 times more Carbohydrate than Almonds.
• While Almonds contain 1.5 times more Energy, 9.3 times more Fat, 4.1 times more Saturated Fat, 7.2 times more Omega 6 and 2 times more Protein than Cereals ready-to-eat, RALSTON TASTEEOS.
• Both Cereals ready-to-eat, RALSTON TASTEEOS and Almonds have similar amounts of Sugars and Fiber per 1 lb.
• Both Cereals ready-to-eat, RALSTON TASTEEOS as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.