Comparing Nutrients in 1 pound Almonds VS Cereals ready-to-eat, POST, ALPHA-BITS

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cereals ready-to-eat, POST, ALPHA-BITS	10%	10%	80%

Macro Nutrients

	Almonds	Cereals ready-to-eat, POST, ALPHA-BITS	Recommended Dietary Allowance
Energy	91% 2626kcal	61% 1764kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	21.5% 21g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	15.6% 5g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	46% 7.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	280% 364g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	131% 95g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 18g	NA	g per day for Men 19-50 years
Fiber	149% 56.7g	84.8% 32.2g	38g per day for Men 19-50 years
Protein	171% 96g	81% 45.4g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cereals ready-to-eat, POST, ALPHA-BITS	Recommended Dietary Allowance
Vitamin A	0% 0μg	373% 3361μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	491% 5.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	488% 6.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	473% 75.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	68.6% 3.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	593% 7.7mg	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	756% 3025μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	945% 22.7μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	101% 91mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	202% 1211IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	775% 116mg	9.37% 1.4mg	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 ready-to-eat, POST, ALPHA-BITS	Recommended Dietary Allowance
Calcium	122% 1220mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	151% 1.36mg	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	1701% 136mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	107% 449mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	NA	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	200% 1402mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	35.6% 1211mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	172% 95μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	179% 2685mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.15% 5.44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Almonds vs Cereals ready-to-eat, POST, ALPHA-BITS:

• Almonds have 82.7 times more Vitamin E than Cereals ready-to-eat, POST, ALPHA-BITS.
• While Cereals ready-to-eat, POST, ALPHA-BITS contain more Vitamin A, 6.3 times more Vitamin B1, 4.6 times more Vitamin B3, 1.6 times more Vitamin B5, 12.4 times more Vitamin B6, 15.2 times more Vitamin B9, more Vitamin B12, more Vitamin C, more Vitamin D and more Vitamin K than Almonds.
• Both Almonds and Cereals ready-to-eat, POST, ALPHA-BITS have similar amounts of Vitamin B2 per 1 lb.

Comparing minerals per 1 pound for Almonds vs Cereals ready-to-eat, POST, ALPHA-BITS:

• Almonds have 7.7 times more Calcium, 3.4 times more Copper, 2.7 times more Magnesium, 1.6 times more Phosphorus and 2.7 times more Potassium than Cereals ready-to-eat, POST, ALPHA-BITS.
• While Cereals ready-to-eat, POST, ALPHA-BITS contain 8.1 times more Iron, 5.1 times more Selenium, 592 times more Sodium and 1.6 times more Zinc than Almonds.

Comparison of macro-nutrients per 1 pound:

• Almonds have 1.5 times more Energy, 10.9 times more Fat, 3.5 times more Saturated Fat, 7.2 times more Omega 6, 1.8 times more Fiber and 2.1 times more Protein than Cereals ready-to-eat, POST, ALPHA-BITS.
• While Cereals ready-to-eat, POST, ALPHA-BITS contain 25.7 times more Omega 3, 3.7 times more Carbohydrate and 4.8 times more Sugars than Almonds.
• Both Almonds as well as Cereals ready-to-eat, POST, ALPHA-BITS have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.