Comparing Nutrients in 1 pound Almonds VS Cereals ready-to-eat, UNCLE SAM CEREAL

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cereals ready-to-eat, UNCLE SAM CEREAL	15%	24%	61%

Macro Nutrients

	Almonds	Cereals ready-to-eat, UNCLE SAM CEREAL	Recommended Dietary Allowance
Energy	91% 2626kcal	54% 1569kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	54.2% 52.6g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	13.4% 4.3g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	1220% 19.5g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	45% 7.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	230% 298g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	9.76% 7.08g	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	1.3% 0.95g	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	% 1.86g	g per day for Men 19-50 years
Sucrose	% 18g	% 4.26g	g per day for Men 19-50 years
Fiber	149% 56.7g	242% 92g	38g per day for Men 19-50 years
Protein	171% 96g	129% 72.5g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cereals ready-to-eat, UNCLE SAM CEREAL	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	257% 3.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	44.3% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	136% 21.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	56.3% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	334% 4.34mg	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	60% 240μg	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	12% 11mg	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	27.2% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.8% 8.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Cereals ready-to-eat, UNCLE SAM CEREAL	Recommended Dietary Allowance
Calcium	122% 1220mg	43% 431mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	379% 3.4mg	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	228% 18.3mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	222% 934mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	712% 16.4mg	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	242% 1696mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	59.5% 2023mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	728% 401μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	62.3% 934mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	160% 17.6mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Almonds VS Cereals ready-to-eat, UNCLE SAM CEREAL per 1 lb

Compare the macro and micronutrient content in 1 lb of Almonds versus 1 lb of Cereals ready-to-eat, UNCLE SAM CEREAL 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, UNCLE SAM CEREAL:

• 1 pound of Almonds has 9 times more Vitamin B2 and 28.5 times more Vitamin E than Cereals ready-to-eat, UNCLE SAM CEREAL.
• While 1 lb of Cereals ready-to-eat, UNCLE SAM CEREAL contains 3.3 times more Vitamin B1, 1.3 times more Vitamin B3, 1.3 times more Vitamin B5, 7 times more Vitamin B6 and more Vitamin C than Almonds.
• Both Almonds and Cereals ready-to-eat, UNCLE SAM CEREAL provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Almonds have insufficient amounts of Vitamin C
• Both Almonds as well as Cereals ready-to-eat, UNCLE SAM CEREAL have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Almonds vs Cereals ready-to-eat, UNCLE SAM CEREAL:

• 1 pound of Almonds has 2.8 times more Calcium, 1.4 times more Copper, 1.3 times more Magnesium, 1.3 times more Phosphorus and 1.6 times more Potassium than Cereals ready-to-eat, UNCLE SAM CEREAL.
• While 1 lb of Cereals ready-to-eat, UNCLE SAM CEREAL contains 1.7 times more Manganese, 21.5 times more Selenium and 206 times more Sodium than Almonds.
• Both Almonds and Cereals ready-to-eat, UNCLE SAM CEREAL contain similar levels of Iron and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Almonds has 1.7 times more Energy, 4.3 times more Fat, 4 times more Saturated Fat, 7.3 times more Omega 6, 2.8 times more Sugars and 1.3 times more Protein than Cereals ready-to-eat, UNCLE SAM CEREAL.
• While 1 lb of Cereals ready-to-eat, UNCLE SAM CEREAL contains 1434 times more Omega 3, 3.1 times more Carbohydrate and 1.6 times more Fiber than Almonds.
• 1 pound of Almonds provide inadequate amounts of Omega 3