Comparing Nutrients in 1 pound Cereals ready-to-eat, WEETABIX whole grain cereal VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, WEETABIX whole grain cereal	12%	6%	82%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Cereals ready-to-eat, WEETABIX whole grain cereal	Roasted Almonds	Recommended Dietary Allowance
Energy	58% 1683kcal	94% 2712kcal	2900kcal per day for Men 19-50 years
Fat	13.4% 13g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	6.8% 2.18g	58% 18.6g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	29.5% 5.02g	345% 58.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	284% 370g	73.3% 95g	130g per day for Men 19-50 years
Sugars	35.7% 26g	30.4% 22g	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	0.063% 0.045g	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	% 0.045g	g per day for Men 19-50 years
Sucrose	NA	% 21.5g	g per day for Men 19-50 years
Fiber	136% 51.7g	130% 49.4g	38g per day for Men 19-50 years
Protein	93% 52g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, WEETABIX whole grain cereal	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	729% 8.75mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	342% 4.45mg	418% 5.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	162% 26mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	29% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	161% 2.1mg	47.5% 0.62mg	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	52% 209μg	62.4% 249μg	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	29.6% 4.45mg	723% 108mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.16μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, WEETABIX whole grain cereal	Roasted Almonds	Recommended Dietary Allowance
Calcium	26% 259mg	122% 1216mg	1000mg per day for Men 19-50 years
Copper	313% 2.82mg	554% 5mg	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	729% 58.3mg	211% 17mg	8mg per day for Men 19-50 years
Magnesium	99% 417mg	301% 1266mg	420mg per day for Men 19-50 years
Manganese	NA	440% 10mg	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	111% 780mg	305% 2136mg	700mg per day for Men 19-50 years
Potassium	57.2% 1946mg	95% 3234mg	3400mg per day for Men 19-50 years
Selenium	48.7% 26.8μg	16.5% 9.07μg	55μg per day for Men 19-50 years
Sodium	112% 1683mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	71% 7.8mg	136% 15mg	11mg per day for Men 19-50 years
Water	0.37% 13.6g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, WEETABIX whole grain cereal VS Roasted Almonds per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals ready-to-eat, WEETABIX whole grain cereal versus 1 lb of 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, WEETABIX whole grain cereal vs Roasted Almonds:

• 1 pound of Cereals ready-to-eat, WEETABIX whole grain cereal has 25.1 times more Vitamin B1, 1.6 times more Vitamin B3 and 3.4 times more Vitamin B6 than Roasted Almonds.
• While 1 lb of Dry Roasted Almonds contains 24.4 times more Vitamin E than Cereals ready-to-eat, WEETABIX whole grain cereal.
• Both Cereals ready-to-eat, WEETABIX whole grain cereal and Roasted Almonds provide similar amounts of Vitamin B2 and Vitamin B9 per one pound.
• Both Cereals ready-to-eat, WEETABIX whole grain cereal as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Cereals ready-to-eat, WEETABIX whole grain cereal vs Roasted Almonds:

• 1 pound of Cereals ready-to-eat, WEETABIX whole grain cereal has 3.4 times more Iron, 3 times more Selenium and 123.7 times more Sodium than Roasted Almonds.
• While 1 lb of Dry Roasted Almonds contains 4.7 times more Calcium, 1.8 times more Copper, 3 times more Magnesium, 2.7 times more Phosphorus, 1.7 times more Potassium and 1.9 times more Zinc than Cereals ready-to-eat, WEETABIX whole grain cereal.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cereals ready-to-eat, WEETABIX whole grain cereal has 5.7 times more Omega 3 and 3.9 times more Carbohydrate than Roasted Almonds.
• While 1 lb of Dry Roasted Almonds contains 1.6 times more Energy, 18.4 times more Fat, 8.5 times more Saturated Fat, 11.7 times more Omega 6 and 1.8 times more Protein than Cereals ready-to-eat, WEETABIX whole grain cereal.
• Both Cereals ready-to-eat, WEETABIX whole grain cereal and Roasted Almonds offer comparable quantities of Sugars and Fiber per one pound.
• 1 pound of Roasted Almonds provide inadequate amounts of Omega 3