Comparing Nutrients in 1 pound Blanched Almonds VS Cereals, oats, instant, fortified, with cinnamon and spice, dry

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cereals, oats, instant, fortified, with cinnamon and spice, dry	10%	11%	79%

Macro Nutrients

	Blanched Almonds	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Recommended Dietary Allowance
Energy	92% 2676kcal	57.7% 1674kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	22.6% 22g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	11% 3.5g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	16% 0.25g	1.6g per day for Men 19-50 years
Omega 6	330% 56g	43.7% 7.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65% 84.7g	265% 345g	130g per day for Men 19-50 years
Sugars	29% 21g	158% 115g	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% 0g	1.44% 1.04g	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	% 0.14g	% 1.36g	g per day for Men 19-50 years
Sucrose	% 20.2g	% 111g	g per day for Men 19-50 years
Fiber	118% 45g	95% 36.3g	38g per day for Men 19-50 years
Protein	173% 97g	77% 43.2g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	222% 1996μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72% 0.87mg	283% 3.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	248% 3.23mg	261% 3.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.5% 1.42mg	80% 4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	308% 4mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	55.6% 222μg	217% 866μg	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	718% 108mg	15% 2.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	7.2% 8.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Recommended Dietary Allowance
Calcium	107% 1070mg	106% 1061mg	1000mg per day for Men 19-50 years
Copper	518% 4.66mg	152% 1.37mg	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	186% 15mg	480% 38.4mg	8mg per day for Men 19-50 years
Magnesium	289% 1216mg	99% 417mg	420mg per day for Men 19-50 years
Manganese	362% 8.32mg	509% 11.7mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	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	209% 1461mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	38% 1288mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	52.8% 29μg	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	131% 1969mg	1500mg per day for Men 19-50 years
Zinc	122% 13.5mg	94% 10.4mg	11mg per day for Men 19-50 years
Water	0.55% 20.5g	0.85% 31.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Cereals, oats, instant, fortified, with cinnamon and spice, dry per 1 lb

Compare the macro and micronutrient content in 1 lb of Blanched Almonds versus 1 lb of Cereals, oats, instant, fortified, with cinnamon and spice, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Blanched Almonds vs Cereals, oats, instant, fortified, with cinnamon and spice, dry:

• 1 pound of Blanched Almonds has 47.5 times more Vitamin E than Cereals, oats, instant, fortified, with cinnamon and spice, dry.
• While 1 lb of Cereals, oats, instant, fortified, with cinnamon and spice, dry contains more Vitamin A, 3.9 times more Vitamin B1, 2.6 times more Vitamin B3, 2.8 times more Vitamin B5, 7.7 times more Vitamin B6 and 3.9 times more Vitamin B9 than Blanched Almonds.
• Both Blanched Almonds and Cereals, oats, instant, fortified, with cinnamon and spice, dry provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Blanched Almonds have insufficient amounts of Vitamin A
• Both Blanched Almonds as well as Cereals, oats, instant, fortified, with cinnamon and spice, dry have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Blanched Almonds vs Cereals, oats, instant, fortified, with cinnamon and spice, dry:

• 1 pound of Blanched Almonds has 3.4 times more Copper, 2.9 times more Magnesium, 1.5 times more Phosphorus, 2.3 times more Potassium and 1.3 times more Zinc than Cereals, oats, instant, fortified, with cinnamon and spice, dry.
• While 1 lb of Cereals, oats, instant, fortified, with cinnamon and spice, dry contains 2.6 times more Iron, 1.4 times more Manganese, 2 times more Selenium and 22.8 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Cereals, oats, instant, fortified, with cinnamon and spice, dry contain similar levels of Calcium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Blanched Almonds has 1.6 times more Energy, 10.9 times more Fat, 5.1 times more Saturated Fat, 7.6 times more Omega 6, 1.2 times more Fiber and 2.2 times more Protein than Cereals, oats, instant, fortified, with cinnamon and spice, dry.
• While 1 lb of Cereals, oats, instant, fortified, with cinnamon and spice, dry contains 14 times more Omega 3, 4.1 times more Carbohydrate and 5.5 times more Sugars than Blanched Almonds.
• 1 pound of Blanched Almonds provide inadequate amounts of Omega 3