Comparing Nutrients in 1 pound Almonds VS Cereals ready-to-eat, POST, FRUITY PEBBLES

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cereals ready-to-eat, POST, FRUITY PEBBLES	5%	9%	86%

Macro Nutrients

	Almonds	Cereals ready-to-eat, POST, FRUITY PEBBLES	Recommended Dietary Allowance
Energy	91% 2626kcal	63% 1823kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	18.8% 18.2g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	51% 16.3g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	2.24% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	300% 391g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	214% 155g	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	9.55% 3.63g	38g per day for Men 19-50 years
Protein	171% 96g	37.4% 21g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cereals ready-to-eat, POST, FRUITY PEBBLES	Recommended Dietary Allowance
Vitamin A	0% 0μg	420% 3778μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	525% 6.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	548% 7.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	525% 84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	645% 8.4mg	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	420% 1678μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1051% 25.2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	112% 101mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	224% 1343IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	775% 116mg	3.93% 0.59mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.9% 5.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Cereals ready-to-eat, POST, FRUITY PEBBLES	Recommended Dietary Allowance
Calcium	122% 1220mg	8.6% 86mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	70.6% 0.64mg	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	378% 30.3mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	17.3% 72.6mg	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	46% 322mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	9.6% 327mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	84% 46.3μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	161% 2409mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	229% 25.2mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.37% 13.6g	3700g per day for Men 19-50 years

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

• Almonds have 197.2 times more Vitamin E than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• While Cereals ready-to-eat, POST, FRUITY PEBBLES contain more Vitamin A, 6.8 times more Vitamin B1, 1.4 times more Vitamin B2, 5.1 times more Vitamin B3, 13.5 times more Vitamin B6, 8.4 times more Vitamin B9, more Vitamin B12, more Vitamin C, more Vitamin D and more Vitamin K than Almonds.

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

• Almonds have 14.2 times more Calcium, 7.4 times more Copper, 16.9 times more Magnesium, 6.8 times more Phosphorus and 10.2 times more Potassium than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• While Cereals ready-to-eat, POST, FRUITY PEBBLES contain 1.8 times more Iron, 2.5 times more Selenium, 531 times more Sodium and 1.8 times more Zinc than Almonds.

Comparison of macro-nutrients per 1 pound:

• Almonds have 1.4 times more Energy, 12.4 times more Fat, 146.7 times more Omega 6, 15.6 times more Fiber and 4.6 times more Protein than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• While Cereals ready-to-eat, POST, FRUITY PEBBLES contain 5.3 times more Omega 3, 4 times more Carbohydrate and 7.9 times more Sugars than Almonds.
• Both Almonds and Cereals ready-to-eat, POST, FRUITY PEBBLES have similar amounts of Saturated Fat per 1 lb.
• Both Almonds as well as Cereals ready-to-eat, POST, FRUITY PEBBLES have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.