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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Cereals ready-to-eat, RALSTON Corn Biscuits	6%	3%	91%

Macro Nutrients

	Oil Roasted Almonds	Cereals ready-to-eat, RALSTON Corn Biscuits	Recommended Dietary Allowance
Energy	95% 2753kcal	59% 1706kcal	2900kcal per day for Men 19-50 years
Fat	258% 250g	4.9% 4.76g	97g per day for Men 19-50 years
Saturated Fat	59.6% 19g	2.74% 0.88g	32g per day for Men 19-50 years
Omega 3	0% 0g	5.67% 0.091g	1.6g per day for Men 19-50 years
Omega 6	361% 61.3g	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	61.7% 80g	299% 389g	130g per day for Men 19-50 years
Sugars	28.5% 20.6g	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% 0g	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	% 0.18g	% 0g	g per day for Men 19-50 years
Sucrose	% 20g	% 43g	g per day for Men 19-50 years
Fiber	125% 47.6g	31% 11.8g	38g per day for Men 19-50 years
Protein	172% 96g	47.2% 26.4g	56g per day for Men 19-50 years

Vitamins

	Oil 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	34.8% 0.42mg	575% 6.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.54mg	592% 7.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.6mg	619% 99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.54mg	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	30.6% 122μg	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	785% 118mg	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

	Oil Roasted Almonds	Cereals ready-to-eat, RALSTON Corn Biscuits	Recommended Dietary Allowance
Calcium	132% 1320mg	171% 1715mg	1000mg per day for Men 19-50 years
Copper	481% 4.33mg	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	209% 16.7mg	2176% 174mg	8mg per day for Men 19-50 years
Magnesium	296% 1243mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	485% 11mg	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	302% 2114mg	24.6% 172mg	700mg per day for Men 19-50 years
Potassium	93% 3171mg	26.7% 907mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	18% 9.98μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	232% 3479mg	1500mg per day for Men 19-50 years
Zinc	127% 14mg	706% 77.7mg	11mg per day for Men 19-50 years
Water	0.34% 12.7g	0.44% 16.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Cereals ready-to-eat, RALSTON Corn Biscuits per 1 lb

Compare the macro and micronutrient content in 1 lb of Oil Roasted Almonds versus 1 lb of Cereals ready-to-eat, RALSTON Corn Biscuits 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, RALSTON Corn Biscuits:

• 1 pound of Oil Roasted Almonds has 2 times more Vitamin B5 and 259.7 times more Vitamin E than Cereals ready-to-eat, RALSTON Corn Biscuits.
• While 1 lb of Cereals ready-to-eat, RALSTON Corn Biscuits contains more Vitamin A, 16.5 times more Vitamin B1, 2.2 times more Vitamin B2, 6 times more Vitamin B3, 18.9 times more Vitamin B6, 24.7 times more Vitamin B9, more Vitamin B12, more Vitamin C and more Vitamin D than Oil Roasted Almonds.
• 1 pound of Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D
• 1 pound of Cereals ready-to-eat, RALSTON Corn Biscuits have insufficient amounts of Vitamin E
• Both Oil Roasted Almonds as well as Cereals ready-to-eat, RALSTON Corn Biscuits have insufficient amounts of Vitamin K in one pound.

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

• 1 pound of Oil Roasted Almonds has 13.1 times more Copper, 18.3 times more Magnesium, 11 times more Manganese, 12.3 times more Phosphorus, 3.5 times more Potassium and 1.9 times more Selenium than Cereals ready-to-eat, RALSTON Corn Biscuits.
• While 1 lb of Cereals ready-to-eat, RALSTON Corn Biscuits contains 1.3 times more Calcium, 10.4 times more Iron, 767 times more Sodium and 5.6 times more Zinc than Oil Roasted Almonds.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Almonds has 1.6 times more Energy, 52.5 times more Fat, 21.8 times more Saturated Fat, 41.3 times more Omega 6, 4 times more Fiber and 3.6 times more Protein than Cereals ready-to-eat, RALSTON Corn Biscuits.
• While 1 lb of Cereals ready-to-eat, RALSTON Corn Biscuits contains 4.9 times more Carbohydrate and 2.1 times more Sugars than Oil Roasted Almonds.
• 1 pound of Cereals ready-to-eat, RALSTON Corn Biscuits provide inadequate amounts of Omega 6
• Both Oil Roasted Almonds as well as Cereals ready-to-eat, RALSTON Corn Biscuits provide inadequate amounts of Omega 3 in one pound.