Comparing Nutrients in 1 pound Almonds VS Cereals, oats, instant, fortified, maple and brown sugar, dry

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cereals, oats, instant, fortified, maple and brown sugar, dry	10%	11%	79%

Macro Nutrients

	Almonds	Cereals, oats, instant, fortified, maple and brown sugar, dry	Recommended Dietary Allowance
Energy	91% 2626kcal	60.4% 1751kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	22% 21.5g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	11% 3.53g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	41.3% 7.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	268% 348g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	189% 137g	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	0.69% 0.5g	1.13% 0.82g	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	% 0.77g	% 1.77g	g per day for Men 19-50 years
Sucrose	% 18g	% 135g	g per day for Men 19-50 years
Fiber	149% 56.7g	86% 32.7g	38g per day for Men 19-50 years
Protein	171% 96g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cereals, oats, instant, fortified, maple and brown sugar, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	349% 3139μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	404% 4.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	350% 4.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	333% 53.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	511% 6.64mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	862% 259μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	168% 671μg	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	775% 116mg	15.4% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5.3% 6.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Cereals, oats, instant, fortified, maple and brown sugar, dry	Recommended Dietary Allowance
Calcium	122% 1220mg	117% 1170mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	121% 1.1mg	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	210% 17mg	587% 47mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	97% 408mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	453% 10.4mg	2.3mg per day for Men 19-50 years
Molybdenum	457% 205μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	312% 2182mg	198% 1383mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	48% 1637mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	139% 76.2μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	153% 2291mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	71% 7.8mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.78% 29g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Almonds vs Cereals, oats, instant, fortified, maple and brown sugar, dry:

• Almonds have 50.3 times more Vitamin E than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• While Cereals, oats, instant, fortified, maple and brown sugar, dry contain more Vitamin A, 5.2 times more Vitamin B1, 3.2 times more Vitamin B3, 1.3 times more Vitamin B5, 10.7 times more Vitamin B6, 3.4 times more Vitamin B9 and more Vitamin K than Almonds.
• Both Almonds and Cereals, oats, instant, fortified, maple and brown sugar, dry have similar amounts of Vitamin B2 per 1 lb.
• Both Almonds as well as Cereals, oats, instant, fortified, maple and brown sugar, dry have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Almonds vs Cereals, oats, instant, fortified, maple and brown sugar, dry:

• Almonds have 4.3 times more Copper, 3 times more Magnesium, 1.6 times more Phosphorus, 2 times more Potassium and 1.8 times more Zinc than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• While Cereals, oats, instant, fortified, maple and brown sugar, dry contain 2.8 times more Iron, 4.1 times more Selenium and 505 times more Sodium than Almonds.
• Both Almonds and Cereals, oats, instant, fortified, maple and brown sugar, dry have similar amounts of Calcium and Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Almonds have 1.5 times more Energy, 10.6 times more Fat, 4.9 times more Saturated Fat, 8 times more Omega 6, 1.7 times more Fiber and 2.3 times more Protein than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• While Cereals, oats, instant, fortified, maple and brown sugar, dry contain 17 times more Omega 3, 3.6 times more Carbohydrate and 7 times more Sugars than Almonds.
• Both Almonds as well as Cereals, oats, instant, fortified, maple and brown sugar, dry have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.