Comparing Nutrients in 1 pound Almonds VS Cereals ready-to-eat, QUAKER, Christmas Crunch

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cereals ready-to-eat, QUAKER, Christmas Crunch	4%	11%	85%

Macro Nutrients

	Almonds	Cereals ready-to-eat, QUAKER, Christmas Crunch	Recommended Dietary Allowance
Energy	91% 2626kcal	62% 1801kcal	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	43.7% 14g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	8.8% 0.14g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	19.2% 3.27g	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% 390g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	277% 201g	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	31% 11.8g	38g per day for Men 19-50 years
Protein	171% 96g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cereals ready-to-eat, QUAKER, Christmas Crunch	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	618% 7.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	644% 8.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	616% 99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	33.6% 1.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	760% 9.9mg	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	1743% 6972μg	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	0.5% 0.45mg	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	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.16% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Cereals ready-to-eat, QUAKER, Christmas Crunch	Recommended Dietary Allowance
Calcium	122% 1220mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	76% 0.68mg	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	1122% 89.7mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	59.4% 249mg	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	109% 762mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	25% 844mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	53.6% 29.5μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	219% 3284mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	675% 74.2mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.31% 11.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Almonds VS Cereals ready-to-eat, QUAKER, Christmas Crunch per 1 lb

Compare the macro and micronutrient content in 1 lb of Almonds versus 1 lb of Cereals ready-to-eat, QUAKER, Christmas Crunch to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Almonds vs Cereals ready-to-eat, QUAKER, Christmas Crunch:

• 1 pound of Almonds has 1.3 times more Vitamin B5 and 61 times more Vitamin E than Cereals ready-to-eat, QUAKER, Christmas Crunch.
• While 1 lb of Cereals ready-to-eat, QUAKER, Christmas Crunch contains more Vitamin A, 8 times more Vitamin B1, 1.6 times more Vitamin B2, 6 times more Vitamin B3, 15.9 times more Vitamin B6 and 34.9 times more Vitamin B9 than Almonds.
• 1 pound of Almonds have insufficient amounts of Vitamin A
• Both Almonds as well as Cereals ready-to-eat, QUAKER, Christmas Crunch have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Almonds vs Cereals ready-to-eat, QUAKER, Christmas Crunch:

• 1 pound of Almonds has 24.5 times more Calcium, 6.8 times more Copper, 4.9 times more Magnesium, 2.9 times more Phosphorus and 3.9 times more Potassium than Cereals ready-to-eat, QUAKER, Christmas Crunch.
• While 1 lb of Cereals ready-to-eat, QUAKER, Christmas Crunch contains 5.3 times more Iron, 1.6 times more Selenium, 724 times more Sodium and 5.2 times more Zinc than Almonds.
• 1 pound of Cereals ready-to-eat, QUAKER, Christmas Crunch lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Almonds has 1.5 times more Energy, 10.3 times more Fat, 1.2 times more Saturated Fat, 17.1 times more Omega 6, 4.8 times more Fiber and 4.8 times more Protein than Cereals ready-to-eat, QUAKER, Christmas Crunch.
• While 1 lb of Cereals ready-to-eat, QUAKER, Christmas Crunch contains 4 times more Carbohydrate and 10.2 times more Sugars than Almonds.
• Both Almonds as well as Cereals ready-to-eat, QUAKER, Christmas Crunch provide inadequate amounts of Omega 3 in one pound.