Comparing Nutrients in 1 pound Roasted Almonds VS Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	12%	5%	83%

Macro Nutrients

	Roasted Almonds	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Recommended Dietary Allowance
Energy	94% 2712kcal	55% 1592kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	9.82% 9.53g	97g per day for Men 19-50 years
Saturated Fat	58% 18.6g	5.67% 1.8g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	345% 58.7g	33% 5.6g	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	284% 369g	130g per day for Men 19-50 years
Sugars	30.4% 22g	5.63% 4.1g	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	148% 56.2g	38g per day for Men 19-50 years
Protein	170% 95g	96% 53.5g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Cereals ready-to-eat, POST, Shredded Wheat, original 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	29% 0.35mg	110% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	418% 5.43mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	160% 25.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	72.7% 3.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	49% 0.64mg	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	45.4% 181μg	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	723% 108mg	19.7% 2.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5.67% 6.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Recommended Dietary Allowance
Calcium	122% 1216mg	26.3% 263mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	168% 1.5mg	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	142% 11.3mg	8mg per day for Men 19-50 years
Magnesium	301% 1266mg	144% 603mg	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	249% 1742mg	700mg per day for Men 19-50 years
Potassium	95% 3234mg	51.6% 1755mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.07μg	48.7% 26.8μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	126% 14mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.37% 13.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size per 1 lb

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

• 1 pound of Roasted Almonds has 13.3 times more Vitamin B2, 1.4 times more Vitamin B9 and 36.8 times more Vitamin E than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size.
• While 1 lb of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size contains 3.8 times more Vitamin B1, 1.6 times more Vitamin B3 and 2.5 times more Vitamin B5 than Dry Roasted Almonds.
• Both Roasted Almonds and Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size provide similar amounts of Vitamin B6 per one pound.
• Both Dry Roasted Almonds as well as Cereals ready-to-eat, POST, Shredded Wheat, original 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 Roasted Almonds vs Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size:

• 1 pound of Roasted Almonds has 4.6 times more Calcium, 3.3 times more Copper, 1.5 times more Iron, 2.1 times more Magnesium, 1.2 times more Phosphorus and 1.8 times more Potassium than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size.
• While 1 lb of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size contains 3 times more Selenium than Dry Roasted Almonds.
• Both Roasted Almonds and Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size contain similar levels of Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Almonds has 1.7 times more Energy, 25 times more Fat, 10.2 times more Saturated Fat, 10.5 times more Omega 6, 5.4 times more Sugars and 1.8 times more Protein than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size.
• While 1 lb of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size contains 6.3 times more Omega 3 and 3.9 times more Carbohydrate than Dry Roasted Almonds.
• Both Roasted Almonds and Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size offer comparable quantities of Fiber per one pound.
• 1 pound of Roasted Almonds provide inadequate amounts of Omega 3