Comparing Nutrients in 1 pound Blanched Almonds VS Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch	8%	19%	73%

Macro Nutrients

	Blanched Almonds	Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch	Recommended Dietary Allowance
Energy	92% 2676kcal	64.6% 1873kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	40.7% 39.5g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	14% 4.54g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	52.4% 0.84g	1.6g per day for Men 19-50 years
Omega 6	330% 56g	64.4% 11g	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	270% 351g	130g per day for Men 19-50 years
Sugars	29% 21g	141% 102g	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	88.3% 33.6g	38g per day for Men 19-50 years
Protein	173% 97g	69% 38.6g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch	Recommended Dietary Allowance
Vitamin A	0% 0μg	217% 1955μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72% 0.87mg	265% 3.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	248% 3.23mg	279% 3.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	272% 43.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.5% 1.42mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	349% 4.54mg	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	218% 871μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	548% 13μg	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	58.2% 349IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	718% 108mg	30% 4.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	14% 16.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch	Recommended Dietary Allowance
Calcium	107% 1070mg	17.7% 177mg	1000mg per day for Men 19-50 years
Copper	518% 4.66mg	151% 1.36mg	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	198% 16mg	8mg per day for Men 19-50 years
Magnesium	289% 1216mg	92% 386mg	420mg per day for Men 19-50 years
Manganese	362% 8.32mg	NA	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	168% 1175mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	36.6% 1243mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	265% 146μg	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	72.3% 1084mg	1500mg per day for Men 19-50 years
Zinc	122% 13.5mg	120% 13mg	11mg per day for Men 19-50 years
Water	0.55% 20.5g	0.37% 13.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch per 1 lb

Compare the macro and micronutrient content in 1 lb of Blanched Almonds versus 1 lb of Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch 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, POST SELECTS Maple Pecan Crunch:

• 1 pound of Blanched Almonds has 24 times more Vitamin E than Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch.
• While 1 lb of Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch contains more Vitamin A, 3.7 times more Vitamin B1, 2.7 times more Vitamin B3, 8.7 times more Vitamin B6, 3.9 times more Vitamin B9, more Vitamin B12, more Vitamin D and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K
• Both Blanched Almonds as well as Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch have insufficient amounts of Vitamin C in one pound.

Comparing minerals per 1 pound for Blanched Almonds vs Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch:

• 1 pound of Blanched Almonds has 6.1 times more Calcium, 3.4 times more Copper, 3.2 times more Magnesium, 1.9 times more Phosphorus and 2.4 times more Potassium than Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch.
• While 1 lb of Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch contains 10 times more Selenium and 12.6 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch contain similar levels of Iron and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Blanched Almonds has 1.4 times more Energy, 6 times more Fat, 4 times more Saturated Fat, 5.1 times more Omega 6, 1.3 times more Fiber and 2.5 times more Protein than Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch.
• While 1 lb of Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch contains 46.3 times more Omega 3, 4.1 times more Carbohydrate and 4.9 times more Sugars than Blanched Almonds.
• 1 pound of Blanched Almonds provide inadequate amounts of Omega 3