Comparing Nutrients in 1 pound Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular	31%	21%	48%
Almonds	14%	72%	14%

Macro Nutrients

	Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular	Almonds	Recommended Dietary Allowance
Energy	57.2% 1660kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	44.7% 43.4g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	23.5% 7.53g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	NA	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	NA	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	172% 224g	75% 98g	130g per day for Men 19-50 years
Sugars	44.7% 32.4g	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	142% 54g	149% 56.7g	38g per day for Men 19-50 years
Protein	255% 143g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular	Almonds	Recommended Dietary Allowance
Vitamin A	3.02% 27.2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	745% 8.94mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	272% 3.54mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	158% 25.3mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	127% 6.35mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	209% 2.72mg	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	759% 3035μg	50% 200μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	39.7% 0.95μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	30.2% 27.2mg	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	583% 87.5mg	775% 116mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular	Almonds	Recommended Dietary Allowance
Calcium	22.7% 227mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	312% 2.8mg	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	473% 38mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	338% 1420mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	3763% 86.5mg	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	732% 5126mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	146% 4976mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	NA	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	660% 72.6mg	129% 14mg	11mg per day for Men 19-50 years
Water	0.59% 21.7g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular vs Almonds:

• Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular have 9.6 times more Vitamin B1, 1.5 times more Vitamin B3, 3 times more Vitamin B5, 4.4 times more Vitamin B6, 15.2 times more Vitamin B9, more Vitamin B12 and more Vitamin C than Almonds.
• While Almonds contain 1.5 times more Vitamin B2 and 1.3 times more Vitamin E than Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular.
• Both Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular as well as Almonds have insufficient amounts of Vitamin A and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular vs Almonds:

• Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular have 2.2 times more Iron, 8.8 times more Manganese, 2.3 times more Phosphorus, 1.5 times more Potassium and 5.1 times more Zinc than Almonds.
• While Almonds contain 5.4 times more Calcium and 1.7 times more Copper than Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular.
• Both Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular and Almonds have similar amounts of Magnesium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular have 2.3 times more Carbohydrate, 1.6 times more Sugars and 1.5 times more Protein than Almonds.
• While Almonds contain 1.6 times more Energy, 5.2 times more Fat and 2.3 times more Saturated Fat than Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular.
• Both Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular and Almonds have similar amounts of Fiber per 1 lb.
• Both Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.