Comparing Nutrients in 1 pound Blanched Almonds VS Rice and Wheat cereal bar

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Rice and Wheat cereal bar	9%	20%	71%

Macro Nutrients

	Blanched Almonds	Rice and Wheat cereal bar	Recommended Dietary Allowance
Energy	92% 2676kcal	64% 1855kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	42.5% 41.2g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	0% 0g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	330% 56g	52.5% 8.92g	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	254% 330g	130g per day for Men 19-50 years
Sugars	29% 21g	199% 144g	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	21.5% 8.16g	38g per day for Men 19-50 years
Protein	173% 97g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Rice and Wheat cereal bar	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	258% 3.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	248% 3.23mg	270% 3.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	258% 41.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.5% 1.42mg	5.8% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	317% 4.12mg	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	17% 68μg	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	89% 13.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.54% 5.44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Rice and Wheat cereal bar	Recommended Dietary Allowance
Calcium	107% 1070mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	518% 4.66mg	93% 0.84mg	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	145% 11.6mg	8mg per day for Men 19-50 years
Magnesium	289% 1216mg	49.7% 209mg	420mg per day for Men 19-50 years
Manganese	362% 8.32mg	277% 6.4mg	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	88% 617mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	19% 649mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	205% 113μg	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	129% 1941mg	1500mg per day for Men 19-50 years
Zinc	122% 13.5mg	73.4% 8.07mg	11mg per day for Men 19-50 years
Water	0.55% 20.5g	0.92% 34g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Rice and Wheat cereal bar per 1 lb

Compare the macro and micronutrient content in 1 lb of Blanched Almonds versus 1 lb of Rice and Wheat cereal bar to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Blanched Almonds vs Rice and Wheat cereal bar:

• 1 pound of Blanched Almonds has 4.9 times more Vitamin B5, 3.3 times more Vitamin B9 and 8.1 times more Vitamin E than Rice and Wheat cereal bar.
• While 1 lb of Rice and Wheat cereal bar contains 3.6 times more Vitamin B1, 2.6 times more Vitamin B3 and 7.9 times more Vitamin B6 than Blanched Almonds.
• Both Blanched Almonds and Rice and Wheat cereal bar provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Rice and Wheat cereal bar have insufficient amounts of Vitamin B5
• Both Blanched Almonds as well as Rice and Wheat cereal bar 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 Rice and Wheat cereal bar:

• 1 pound of Blanched Almonds has 7.6 times more Calcium, 5.6 times more Copper, 1.3 times more Iron, 5.8 times more Magnesium, 1.3 times more Manganese, 3.5 times more Phosphorus, 4.6 times more Potassium and 1.7 times more Zinc than Rice and Wheat cereal bar.
• While 1 lb of Rice and Wheat cereal bar contains 7.8 times more Selenium and 22.5 times more Sodium than Blanched Almonds.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Blanched Almonds has 1.4 times more Energy, 5.8 times more Fat, more Saturated Fat, 6.3 times more Omega 6, 5.5 times more Fiber and 2.4 times more Protein than Rice and Wheat cereal bar.
• While 1 lb of Rice and Wheat cereal bar contains 20.5 times more Omega 3, 3.9 times more Carbohydrate and 6.9 times more Sugars than Blanched Almonds.
• 1 pound of Blanched Almonds provide inadequate amounts of Omega 3