Comparing Nutrients in 1 pound Roasted Almonds VS Cereals ready-to-eat, RALSTON Corn Biscuits

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Cereals ready-to-eat, RALSTON Corn Biscuits	6%	3%	91%

Macro Nutrients

	Roasted Almonds	Cereals ready-to-eat, RALSTON Corn Biscuits	Recommended Dietary Allowance
Energy	94% 2712kcal	59% 1706kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	4.9% 4.76g	97g per day for Men 19-50 years
Saturated Fat	58% 18.6g	2.74% 0.88g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	5.67% 0.091g	1.6g per day for Men 19-50 years
Omega 6	345% 58.7g	8.72% 1.5g	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	299% 389g	130g per day for Men 19-50 years
Sugars	30.4% 22g	59.5% 43g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 21.5g	% 43g	g per day for Men 19-50 years
Fiber	130% 49.4g	31% 11.8g	38g per day for Men 19-50 years
Protein	170% 95g	47.2% 26.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Cereals ready-to-eat, RALSTON Corn Biscuits	Recommended Dietary Allowance
Vitamin A	0% 0μg	550% 4953μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	575% 6.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	418% 5.43mg	592% 7.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	619% 99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	778% 10mg	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	93% 84mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	252% 1510IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	723% 108mg	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Cereals ready-to-eat, RALSTON Corn Biscuits	Recommended Dietary Allowance
Calcium	122% 1216mg	171% 1715mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	36.8% 0.33mg	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	2176% 174mg	8mg per day for Men 19-50 years
Magnesium	301% 1266mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	440% 10mg	44% 1mg	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	24.6% 172mg	700mg per day for Men 19-50 years
Potassium	95% 3234mg	26.7% 907mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.07μg	18% 9.98μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	232% 3479mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	706% 77.7mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.44% 16.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Roasted Almonds vs Cereals ready-to-eat, RALSTON Corn Biscuits:

• Dry Roasted Almonds have 2.7 times more Vitamin B5 and 239 times more Vitamin E than Cereals ready-to-eat, RALSTON Corn Biscuits.
• While Cereals ready-to-eat, RALSTON Corn Biscuits contain more Vitamin A, 19.7 times more Vitamin B1, 1.4 times more Vitamin B2, 6 times more Vitamin B3, 16.4 times more Vitamin B6, 12.1 times more Vitamin B9, more Vitamin B12, more Vitamin C and more Vitamin D than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Cereals ready-to-eat, RALSTON Corn Biscuits have insufficient amounts of Vitamin K in 1 lb.

Comparing minerals per 1 pound for Roasted Almonds vs Cereals ready-to-eat, RALSTON Corn Biscuits:

• Dry Roasted Almonds have 15.1 times more Copper, 18.6 times more Magnesium, 10 times more Manganese, 12.4 times more Phosphorus and 3.6 times more Potassium than Cereals ready-to-eat, RALSTON Corn Biscuits.
• While Cereals ready-to-eat, RALSTON Corn Biscuits contain 1.4 times more Calcium, 10.3 times more Iron, 255.7 times more Sodium and 5.2 times more Zinc than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Cereals ready-to-eat, RALSTON Corn Biscuits have similar amounts of Selenium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dry Roasted Almonds have 1.6 times more Energy, 50 times more Fat, 21.2 times more Saturated Fat, 39.6 times more Omega 6, 4.2 times more Fiber and 3.6 times more Protein than Cereals ready-to-eat, RALSTON Corn Biscuits.
• While Cereals ready-to-eat, RALSTON Corn Biscuits contain 2 times more Omega 3, 4.1 times more Carbohydrate and 2 times more Sugars than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Cereals ready-to-eat, RALSTON Corn Biscuits have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.