Comparing Nutrients in 1 pound Oil Roasted Almonds VS Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	9%	13%	78%

Macro Nutrients

	Oil Roasted Almonds	Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	Recommended Dietary Allowance
Energy	95% 2753kcal	60% 1742kcal	2900kcal per day for Men 19-50 years
Fat	258% 250g	27.6% 26.8g	97g per day for Men 19-50 years
Saturated Fat	59.6% 19g	11.3% 3.63g	32g per day for Men 19-50 years
Omega 3	0% 0g	20.4% 0.33g	1.6g per day for Men 19-50 years
Omega 6	361% 61.3g	43.4% 7.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.7% 80g	267% 347g	130g per day for Men 19-50 years
Sugars	28.5% 20.6g	160% 116g	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	% 0.18g	NA	g per day for Men 19-50 years
Sucrose	% 20g	NA	g per day for Men 19-50 years
Fiber	125% 47.6g	132% 50.3g	38g per day for Men 19-50 years
Protein	172% 96g	72% 40.4g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	Recommended Dietary Allowance
Vitamin A	0% 0μg	235% 2118μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.8% 0.42mg	302% 3.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.54mg	314% 4.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.6mg	295% 47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.54mg	349% 4.54mg	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	30.6% 122μg	236% 943μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	586% 14μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	126% 113mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	62.7% 376IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	785% 118mg	170% 25.5mg	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

	Oil Roasted Almonds	Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	Recommended Dietary Allowance
Calcium	132% 1320mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	481% 4.33mg	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	209% 16.7mg	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	296% 1243mg	96% 404mg	420mg per day for Men 19-50 years
Manganese	485% 11mg	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	302% 2114mg	165% 1157mg	700mg per day for Men 19-50 years
Potassium	93% 3171mg	41% 1397mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	305% 168μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	64.7% 971mg	1500mg per day for Men 19-50 years
Zinc	127% 14mg	128% 14mg	11mg per day for Men 19-50 years
Water	0.34% 12.7g	0.76% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch per 1 lb

Compare the macro and micronutrient content in 1 lb of Oil Roasted Almonds versus 1 lb of Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Oil Roasted Almonds vs Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch:

• 1 pound of Oil Roasted Almonds has 4.6 times more Vitamin E than Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch.
• While 1 lb of Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch contains more Vitamin A, 8.7 times more Vitamin B1, 2.8 times more Vitamin B3, 8.5 times more Vitamin B6, 7.7 times more Vitamin B9, more Vitamin B12, more Vitamin C and more Vitamin D than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D
• Both Oil Roasted Almonds as well as Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch have insufficient amounts of Vitamin K in one pound.

Comparing minerals per 1 pound for Oil Roasted Almonds vs Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch:

• 1 pound of Oil Roasted Almonds has 7.3 times more Calcium, 3.2 times more Copper, 3.1 times more Magnesium, 1.8 times more Phosphorus and 2.3 times more Potassium than Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch.
• While 1 lb of Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch contains 9 times more Selenium and 214 times more Sodium than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch contain similar levels of Iron and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Almonds has 1.6 times more Energy, 9.4 times more Fat, 5.3 times more Saturated Fat, 8.3 times more Omega 6 and 2.4 times more Protein than Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch.
• While 1 lb of Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch contains more Omega 3, 4.3 times more Carbohydrate and 5.6 times more Sugars than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch offer comparable quantities of Fiber per one pound.
• 1 pound of Oil Roasted Almonds provide inadequate amounts of Omega 3