Comparing Nutrients in 1 pound Almonds VS Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal	9%	22%	69%

Macro Nutrients

	Almonds	Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal	Recommended Dietary Allowance
Energy	91% 2626kcal	63% 1828kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	49% 47.6g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	14% 4.54g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	78.3% 13.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	255% 331g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	96% 70g	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	116% 44g	38g per day for Men 19-50 years
Protein	171% 96g	73% 41g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal	Recommended Dietary Allowance
Vitamin A	0% 0μg	217% 1950μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	265% 3.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	279% 3.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	272% 43.5mg	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	349% 4.54mg	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	218% 871μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	548% 13μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1% 0.91mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	58.2% 349IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	775% 116mg	22.4% 3.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.3% 9.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal	Recommended Dietary Allowance
Calcium	122% 1220mg	17.7% 177mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	202% 1.8mg	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	981% 78.5mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	106% 445mg	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	192% 1343mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	45% 1529mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	345% 190μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	86.8% 1302mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	95% 10.4mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.64% 23.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Almonds vs Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal:

• Almonds have 1.4 times more Vitamin B2 and 34.6 times more Vitamin E than Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal.
• While Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal contain more Vitamin A, 3.4 times more Vitamin B1, 2.7 times more Vitamin B3, 7.3 times more Vitamin B6, 4.4 times more Vitamin B9, more Vitamin B12, more Vitamin D and more Vitamin K than Almonds.
• Both Almonds as well as Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal have insufficient amounts of Vitamin C in 1 lb.

Comparing minerals per 1 pound for Almonds vs Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal:

• Almonds have 6.9 times more Calcium, 2.6 times more Copper, 2.8 times more Magnesium, 1.6 times more Phosphorus, 2.2 times more Potassium and 1.4 times more Zinc than Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal.
• While Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal contain 4.7 times more Iron, 10.2 times more Selenium and 287 times more Sodium than Almonds.

Comparison of macro-nutrients per 1 pound:

• Almonds have 1.4 times more Energy, 4.8 times more Fat, 3.8 times more Saturated Fat, 4.2 times more Omega 6, 1.3 times more Fiber and 2.4 times more Protein than Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal.
• While Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal contain 55.3 times more Omega 3, 3.4 times more Carbohydrate and 3.5 times more Sugars than Almonds.
• Both Almonds as well as Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.