Comparing Nutrients in 1 pound Almonds VS Cereals, oats, instant, fortified, with cinnamon and spice, dry

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cereals, oats, instant, fortified, with cinnamon and spice, dry	10%	11%	79%

Macro Nutrients

	Almonds	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Recommended Dietary Allowance
Energy	91% 2626kcal	57.7% 1674kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	22.6% 22g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	11% 3.5g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	16% 0.25g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	43.7% 7.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	265% 345g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	158% 115g	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	1.44% 1.04g	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	% 1.36g	g per day for Men 19-50 years
Sucrose	% 18g	% 111g	g per day for Men 19-50 years
Fiber	149% 56.7g	95% 36.3g	38g per day for Men 19-50 years
Protein	171% 96g	77% 43.2g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	222% 1996μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	283% 3.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	261% 3.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	80% 4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	308% 4mg	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	217% 866μg	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% 2.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	7.2% 8.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Recommended Dietary Allowance
Calcium	122% 1220mg	106% 1061mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	152% 1.37mg	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	480% 38.4mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	99% 417mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	509% 11.7mg	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	209% 1461mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	38% 1288mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	52.8% 29μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	131% 1969mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	94% 10.4mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.85% 31.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Almonds vs Cereals, oats, instant, fortified, with cinnamon and spice, dry:

• Almonds have 1.5 times more Vitamin B2 and 51.3 times more Vitamin E than Cereals, oats, instant, fortified, with cinnamon and spice, dry.
• While Cereals, oats, instant, fortified, with cinnamon and spice, dry contain more Vitamin A, 3.6 times more Vitamin B1, 2.5 times more Vitamin B3, 1.9 times more Vitamin B5, 6.4 times more Vitamin B6, 4.3 times more Vitamin B9 and more Vitamin K than Almonds.
• Both Almonds as well as Cereals, oats, instant, fortified, with cinnamon and spice, 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, with cinnamon and spice, dry:

• Almonds have 3.4 times more Copper, 2.9 times more Magnesium, 1.5 times more Phosphorus, 2.6 times more Potassium and 1.4 times more Zinc than Cereals, oats, instant, fortified, with cinnamon and spice, dry.
• While Cereals, oats, instant, fortified, with cinnamon and spice, dry contain 2.3 times more Iron, 1.6 times more Selenium and 434 times more Sodium than Almonds.
• Both Almonds and Cereals, oats, instant, fortified, with cinnamon and spice, dry have similar amounts of Calcium and Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Almonds have 1.6 times more Energy, 10.3 times more Fat, 5 times more Saturated Fat, 7.5 times more Omega 6, 1.6 times more Fiber and 2.2 times more Protein than Cereals, oats, instant, fortified, with cinnamon and spice, dry.
• While Cereals, oats, instant, fortified, with cinnamon and spice, dry contain 18.7 times more Omega 3, 3.5 times more Carbohydrate and 5.8 times more Sugars than Almonds.
• Both Almonds as well as Cereals, oats, instant, fortified, with cinnamon and spice, dry have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.