Comparing Nutrients in 1 pound Almonds VS Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit	12%	5%	83%

Macro Nutrients

	Almonds	Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit	Recommended Dietary Allowance
Energy	91% 2626kcal	52.7% 1529kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	9.4% 9.1g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	5.8% 1.86g	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	30.5% 5.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	276% 358g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	5.9% 4.26g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 18g	% 2.5g	g per day for Men 19-50 years
Fiber	149% 56.7g	148% 56.2g	38g per day for Men 19-50 years
Protein	171% 96g	92% 51.6g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	177% 28.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	59.3% 0.77mg	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	48.8% 195μg	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	0% 0mg	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, Shredded Wheat, original big biscuit	Recommended Dietary Allowance
Calcium	122% 1220mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	192% 1.72mg	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	149% 12mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	140% 590mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	497% 11.4mg	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	243% 1701mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	51% 1728mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	119% 13mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.75% 27.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Almonds vs Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit:

• Almonds have 12.6 times more Vitamin B2, 1.5 times more Vitamin B5 and more Vitamin E than Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit.
• While Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit contain 1.4 times more Vitamin B1, 1.7 times more Vitamin B3 and more Vitamin K than Almonds.
• Both Almonds and Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit have similar amounts of Vitamin B6 and Vitamin B9 per 1 lb.
• Both Almonds as well as Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Almonds vs Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit:

• Almonds have 4.8 times more Calcium, 2.7 times more Copper, 1.4 times more Iron, 2.1 times more Magnesium, 1.3 times more Phosphorus, 1.9 times more Potassium and 1.5 times more Selenium than Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit.
• Both Almonds and Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit have similar amounts of Manganese and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Almonds have 1.7 times more Energy, 24.8 times more Fat, 9.3 times more Saturated Fat, 10.8 times more Omega 6, 4.6 times more Sugars and 1.9 times more Protein than Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit.
• While Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit contain 25.7 times more Omega 3 and 3.7 times more Carbohydrate than Almonds.
• Both Almonds and Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit have similar amounts of Fiber per 1 lb.
• Both Almonds as well as Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.