Comparing Nutrients in 1 pound Blanched Almonds VS Cereals ready-to-eat, granola, homemade

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cereals ready-to-eat, granola, homemade	11%	45%	44%

Macro Nutrients

	Blanched Almonds	Cereals ready-to-eat, granola, homemade	Recommended Dietary Allowance
Energy	92% 2676kcal	76.5% 2218kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	114% 110g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	56% 18g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	173% 2.77g	1.6g per day for Men 19-50 years
Omega 6	330% 56g	192% 32.6g	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	188% 244g	130g per day for Men 19-50 years
Sugars	29% 21g	124% 90g	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	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 20.2g	NA	g per day for Men 19-50 years
Fiber	118% 45g	106% 40.4g	38g per day for Men 19-50 years
Protein	173% 97g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Cereals ready-to-eat, granola, homemade	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72% 0.87mg	207% 2.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	248% 3.23mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	77.6% 12.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.5% 1.42mg	68.2% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	129% 1.68mg	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	95% 381μg	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	6.05% 5.44mg	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	336% 50.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Cereals ready-to-eat, granola, homemade	Recommended Dietary Allowance
Calcium	107% 1070mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	518% 4.66mg	326% 2.93mg	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	224% 18mg	8mg per day for Men 19-50 years
Magnesium	289% 1216mg	181% 762mg	420mg per day for Men 19-50 years
Manganese	362% 8.32mg	788% 18mg	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	279% 1955mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	72% 2445mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	209% 115μg	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	7.86% 118mg	1500mg per day for Men 19-50 years
Zinc	122% 13.5mg	172% 19mg	11mg per day for Men 19-50 years
Water	0.55% 20.5g	0.72% 26.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Cereals ready-to-eat, granola, homemade per 1 lb

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

Lets compare vitamin content per 1 pound of Blanched Almonds vs Cereals ready-to-eat, granola, homemade:

• 1 pound of Blanched Almonds has 2 times more Vitamin B2, 1.3 times more Vitamin B3 and 2.1 times more Vitamin E than Cereals ready-to-eat, granola, homemade.
• While 1 lb of Cereals ready-to-eat, granola, homemade contains 2.9 times more Vitamin B1, 2.4 times more Vitamin B5, 3.2 times more Vitamin B6, 1.7 times more Vitamin B9 and more Vitamin K than Blanched Almonds.
• 1 pound of Blanched Almonds have insufficient amounts of Vitamin K
• Both Blanched Almonds as well as Cereals ready-to-eat, granola, homemade have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Blanched Almonds vs Cereals ready-to-eat, granola, homemade:

• 1 pound of Blanched Almonds has 3.1 times more Calcium, 1.6 times more Copper, 1.6 times more Magnesium and 1.2 times more Potassium than Cereals ready-to-eat, granola, homemade.
• While 1 lb of Cereals ready-to-eat, granola, homemade contains 2.2 times more Manganese, 7.9 times more Selenium and 1.4 times more Zinc than Blanched Almonds.
• Both Blanched Almonds and Cereals ready-to-eat, granola, homemade contain similar levels of Iron and Phosphorus per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Blanched Almonds has 1.2 times more Energy, 2.2 times more Fat, 1.7 times more Omega 6 and 1.6 times more Protein than Cereals ready-to-eat, granola, homemade.
• While 1 lb of Cereals ready-to-eat, granola, homemade contains 152.8 times more Omega 3, 2.9 times more Carbohydrate and 4.3 times more Sugars than Blanched Almonds.
• Both Blanched Almonds and Cereals ready-to-eat, granola, homemade offer comparable quantities of Saturated Fat and Fiber per one pound.
• 1 pound of Blanched Almonds provide inadequate amounts of Omega 3