Comparing Nutrients in 1 pound Blanched Almonds VS Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	11%	5%	84%

Macro Nutrients

	Blanched Almonds	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Recommended Dietary Allowance
Energy	92% 2676kcal	53% 1538kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	9.63% 9.34g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	6.1% 1.95g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	15.3% 0.24g	1.6g per day for Men 19-50 years
Omega 6	330% 56g	31% 5.3g	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	281% 366g	130g per day for Men 19-50 years
Sugars	29% 21g	4.7% 3.4g	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	175% 66.7g	38g per day for Men 19-50 years
Protein	173% 97g	88.5% 49.6g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72% 0.87mg	75.6% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	248% 3.23mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	147% 23.6mg	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	28% 0.36mg	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	34% 136μg	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	33% 4.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	7.56% 9.07μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Recommended Dietary Allowance
Calcium	107% 1070mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	518% 4.66mg	0% 0mg	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	219% 17.6mg	8mg per day for Men 19-50 years
Magnesium	289% 1216mg	188% 789mg	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	271% 1896mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	52% 1774mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	67.6% 37μg	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	122% 13.5mg	129% 14mg	11mg per day for Men 19-50 years
Water	0.55% 20.5g	0.38% 14.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size per 1 lb

Compare the macro and micronutrient content in 1 lb of Blanched Almonds versus 1 lb of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size 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, Shredded Wheat n' Bran, spoon-size:

• 1 pound of Blanched Almonds has 8.9 times more Vitamin B2, 1.4 times more Vitamin B6, 1.6 times more Vitamin B9 and 21.8 times more Vitamin E than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• While 1 lb of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size contains 1.5 times more Vitamin B3 than Blanched Almonds.
• Both Blanched Almonds and Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size provide similar amounts of Vitamin B1 per one pound.
• Both Blanched Almonds as well as Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Blanched Almonds vs Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size:

• 1 pound of Blanched Almonds has 5.4 times more Calcium, more Copper, 1.5 times more Magnesium and 1.7 times more Potassium than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• While 1 lb of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size contains 2.6 times more Selenium than Blanched Almonds.
• Both Blanched Almonds and Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size contain similar levels of Iron, Phosphorus and Zinc per one pound.
• 1 pound of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size lack sufficient amounts of Copper

Comparison of macro-nutrients per 1 pound:

• 1 pound of Blanched Almonds has 1.7 times more Energy, 25.5 times more Fat, 9.2 times more Saturated Fat, 10.6 times more Omega 6, 6.2 times more Sugars and 2 times more Protein than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• While 1 lb of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size contains 13.5 times more Omega 3, 4.3 times more Carbohydrate and 1.5 times more Fiber than Blanched Almonds.
• 1 pound of Blanched Almonds provide inadequate amounts of Omega 3