Comparing Nutrients in 1 pound Roasted Almonds VS Cereals ready-to-eat, POST, ALPHA-BITS

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Cereals ready-to-eat, POST, ALPHA-BITS	10%	10%	80%

Macro Nutrients

	Roasted Almonds	Cereals ready-to-eat, POST, ALPHA-BITS	Recommended Dietary Allowance
Energy	94% 2712kcal	61% 1764kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	21.5% 21g	97g per day for Men 19-50 years
Saturated Fat	58% 18.6g	15.6% 5g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	345% 58.7g	46% 7.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.3% 95g	280% 364g	130g per day for Men 19-50 years
Sugars	30.4% 22g	131% 95g	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	0.063% 0.045g	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	% 0.045g	NA	g per day for Men 19-50 years
Sucrose	% 21.5g	NA	g per day for Men 19-50 years
Fiber	130% 49.4g	84.8% 32.2g	38g per day for Men 19-50 years
Protein	170% 95g	81% 45.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Cereals ready-to-eat, POST, ALPHA-BITS	Recommended Dietary Allowance
Vitamin A	0% 0μg	373% 3361μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	491% 5.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	418% 5.43mg	488% 6.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	473% 75.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	68.6% 3.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	593% 7.7mg	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	62.4% 249μg	756% 3025μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	945% 22.7μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	101% 91mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	202% 1211IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	723% 108mg	9.37% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5.3% 6.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Cereals ready-to-eat, POST, ALPHA-BITS	Recommended Dietary Allowance
Calcium	122% 1216mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	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	211% 17mg	1701% 136mg	8mg per day for Men 19-50 years
Magnesium	301% 1266mg	107% 449mg	420mg per day for Men 19-50 years
Manganese	440% 10mg	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	305% 2136mg	200% 1402mg	700mg per day for Men 19-50 years
Potassium	95% 3234mg	35.6% 1211mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.07μg	172% 95μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	179% 2685mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.15% 5.44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Roasted Almonds vs Cereals ready-to-eat, POST, ALPHA-BITS:

• Dry Roasted Almonds have 77.1 times more Vitamin E than Cereals ready-to-eat, POST, ALPHA-BITS.
• While Cereals ready-to-eat, POST, ALPHA-BITS contain more Vitamin A, 16.9 times more Vitamin B1, 4.6 times more Vitamin B3, 2.4 times more Vitamin B5, 12.5 times more Vitamin B6, 12.1 times more Vitamin B9, more Vitamin B12, more Vitamin C, more Vitamin D and more Vitamin K than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Cereals ready-to-eat, POST, ALPHA-BITS have similar amounts of Vitamin B2 per 1 lb.

Comparing minerals per 1 pound for Roasted Almonds vs Cereals ready-to-eat, POST, ALPHA-BITS:

• Dry Roasted Almonds have 7.7 times more Calcium, 3.7 times more Copper, 2.8 times more Magnesium, 1.5 times more Phosphorus and 2.7 times more Potassium than Cereals ready-to-eat, POST, ALPHA-BITS.
• While Cereals ready-to-eat, POST, ALPHA-BITS contain 8 times more Iron, 10.5 times more Selenium, 197.3 times more Sodium and 1.5 times more Zinc than Dry Roasted Almonds.

Comparison of macro-nutrients per 1 pound:

• Dry Roasted Almonds have 1.5 times more Energy, 11.4 times more Fat, 3.7 times more Saturated Fat, 7.5 times more Omega 6, 1.5 times more Fiber and 2.1 times more Protein than Cereals ready-to-eat, POST, ALPHA-BITS.
• While Cereals ready-to-eat, POST, ALPHA-BITS contain 7.7 times more Omega 3, 3.8 times more Carbohydrate and 4.3 times more Sugars than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Cereals ready-to-eat, POST, ALPHA-BITS have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.