Comparing Nutrients in 1 pound Roasted Almonds VS Cereals ready-to-eat, POST, GRAPE-NUTS Cereal

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	12%	4%	84%

Macro Nutrients

	Roasted Almonds	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Recommended Dietary Allowance
Energy	94% 2712kcal	56.5% 1637kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	8.46% 8.2g	97g per day for Men 19-50 years
Saturated Fat	58% 18.6g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	17.3% 0.28g	1.6g per day for Men 19-50 years
Omega 6	345% 58.7g	19.2% 3.27g	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	281% 365g	130g per day for Men 19-50 years
Sugars	30.4% 22g	55.4% 40g	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	155% 59g	38g per day for Men 19-50 years
Protein	170% 95g	91% 51g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	246% 2.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	418% 5.43mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	244% 39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	79% 3.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	300% 3.9mg	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	391% 1565μg	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	0.5% 0.45mg	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	723% 108mg	18.7% 2.8mg	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

	Roasted Almonds	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Recommended Dietary Allowance
Calcium	122% 1216mg	14.5% 145mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	171% 1.54mg	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	1588% 127mg	8mg per day for Men 19-50 years
Magnesium	301% 1266mg	134% 562mg	420mg per day for Men 19-50 years
Manganese	440% 10mg	638% 14.7mg	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	303% 2118mg	700mg per day for Men 19-50 years
Potassium	95% 3234mg	53.4% 1814mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.07μg	75% 41.3μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	141% 2109mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	85.4% 9.4mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.43% 16g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Cereals ready-to-eat, POST, GRAPE-NUTS Cereal per 1 lb

Compare the macro and micronutrient content in 1 lb of Roasted Almonds versus 1 lb of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Roasted Almonds vs Cereals ready-to-eat, POST, GRAPE-NUTS Cereal:

• 1 pound of Roasted Almonds has 10 times more Vitamin B2 and 38.5 times more Vitamin E than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• While 1 lb of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal contains 8.4 times more Vitamin B1, 2.4 times more Vitamin B3, 2.7 times more Vitamin B5, 6.3 times more Vitamin B6 and 6.3 times more Vitamin B9 than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Roasted Almonds vs Cereals ready-to-eat, POST, GRAPE-NUTS Cereal:

• 1 pound of Roasted Almonds has 8.4 times more Calcium, 3.2 times more Copper, 2.3 times more Magnesium, 1.8 times more Potassium and 1.6 times more Zinc than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• While 1 lb of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal contains 7.5 times more Iron, 1.4 times more Manganese, 4.6 times more Selenium and 155 times more Sodium than Dry Roasted Almonds.
• Both Roasted Almonds and Cereals ready-to-eat, POST, GRAPE-NUTS Cereal contain similar levels of Phosphorus per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Almonds has 1.7 times more Energy, 29 times more Fat, 12 times more Saturated Fat, 18 times more Omega 6 and 1.9 times more Protein than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• While 1 lb of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal contains 6.1 times more Omega 3, 3.8 times more Carbohydrate and 1.8 times more Sugars than Dry Roasted Almonds.
• Both Roasted Almonds and Cereals ready-to-eat, POST, GRAPE-NUTS Cereal offer comparable quantities of Fiber per one pound.
• 1 pound of Roasted Almonds provide inadequate amounts of Omega 3