Comparing Nutrients in 1 pound Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	7%	13%	80%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	60.2% 1746kcal	95% 2753kcal	2900kcal per day for Men 19-50 years
Fat	26% 25.4g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	11.3% 3.63g	59.6% 19g	32g per day for Men 19-50 years
Omega 3	20.7% 0.33g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	59.2% 10g	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	266% 346g	61.7% 80g	130g per day for Men 19-50 years
Sugars	148% 107g	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	116% 44g	125% 47.6g	38g per day for Men 19-50 years
Protein	57.5% 32.2g	172% 96g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	207% 1860μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	257% 3.1mg	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	269% 3.5mg	273% 3.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.2mg	104% 16.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.3% 3.5mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	318% 4.13mg	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	206% 826μg	30.6% 122μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	516% 12.4μg	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	55% 331IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	70% 10.5mg	785% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.43% 7.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	19.5% 195mg	132% 1320mg	1000mg per day for Men 19-50 years
Copper	238% 2.15mg	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	557% 44.5mg	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	130% 544mg	296% 1243mg	420mg per day for Men 19-50 years
Manganese	488% 11.2mg	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	191% 1334mg	302% 2114mg	700mg per day for Men 19-50 years
Potassium	51% 1733mg	93% 3171mg	3400mg per day for Men 19-50 years
Selenium	143% 78.5μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	74% 1111mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	127% 14mg	11mg per day for Men 19-50 years
Water	1.04% 38.6g	0.34% 12.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits VS Oil Roasted Almonds per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits 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, wheat and bran, presweetened with nuts and fruits vs Oil Roasted Almonds:

• 1 pound of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits has more Vitamin A, 7.4 times more Vitamin B1, 2.5 times more Vitamin B3, 3.4 times more Vitamin B5, 7.7 times more Vitamin B6, 6.7 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 11.2 times more Vitamin E than Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits.
• Both Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits and Oil Roasted Almonds provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• Both Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits as well as Oil Roasted Almonds have insufficient amounts of Vitamin C and Vitamin K in one pound.

Comparing minerals per 1 pound for Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits vs Oil Roasted Almonds:

• 1 pound of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits has 2.7 times more Iron, 4.2 times more Selenium and 245 times more Sodium than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 6.8 times more Calcium, 2 times more Copper, 2.3 times more Magnesium, 1.6 times more Phosphorus and 1.8 times more Potassium than Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits.
• Both Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits and Oil Roasted Almonds contain similar levels of Manganese and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits has more Omega 3, 4.3 times more Carbohydrate and 5.2 times more Sugars than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 1.6 times more Energy, 9.9 times more Fat, 5.3 times more Saturated Fat, 6.1 times more Omega 6 and 3 times more Protein than Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits.
• Both Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits and Oil Roasted Almonds offer comparable quantities of Fiber per one pound.
• 1 pound of Oil Roasted Almonds provide inadequate amounts of Omega 3