Comparing Nutrients in 1 pound Snacks, KELLOGG, KELLOGG VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, KELLOGG, KELLOGG	5%	21%	74%
Almonds	14%	72%	14%

Macro Nutrients

	Snacks, KELLOGG, KELLOGG	Almonds	Recommended Dietary Allowance
Energy	57% 1656kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	40.5% 39.3g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	20.4% 6.54g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	147% 2.36g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	107% 18.2g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	236% 307g	75% 98g	130g per day for Men 19-50 years
Sugars	181% 131g	27.2% 19.7g	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	57.5% 41.7g	0.69% 0.5g	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	% 56.2g	% 0.77g	g per day for Men 19-50 years
Sucrose	% 18.6g	% 18g	g per day for Men 19-50 years
Fiber	36% 13.6g	149% 56.7g	38g per day for Men 19-50 years
Protein	34% 19g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Snacks, KELLOGG, KELLOGG	Almonds	Recommended Dietary Allowance
Vitamin A	304% 2740μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	436% 5.23mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	721% 9.38mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	546% 87.4mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.7% 1.84mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	640% 8.3mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	862% 259μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	16% 63.5μg	50% 200μg	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	39.3% 35.4mg	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	28% 4.2mg	775% 116mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58% 69.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, KELLOGG, KELLOGG	Almonds	Recommended Dietary Allowance
Calcium	261% 2613mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	71.6% 0.64mg	520% 4.68mg	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	348% 28mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	40% 168mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	430% 9.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	457% 205μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	87% 608mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	33% 1120mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	46% 25.4μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	107% 1606mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	216% 23.8mg	129% 14mg	11mg per day for Men 19-50 years
Water	2.05% 75.7g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Snacks, KELLOGG, KELLOGG vs Almonds:

• Snacks, KELLOGG, KELLOGG have more Vitamin A, 5.6 times more Vitamin B1, 1.8 times more Vitamin B2, 5.3 times more Vitamin B3, 13.4 times more Vitamin B6, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 3.1 times more Vitamin B9 and 27.6 times more Vitamin E than Snacks, KELLOGG, KELLOGG.
• Both Snacks, KELLOGG, KELLOGG and Almonds have similar amounts of Vitamin B5 per 1 lb.
• Both Snacks, KELLOGG, KELLOGG as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Snacks, KELLOGG, KELLOGG vs Almonds:

• Snacks, KELLOGG, KELLOGG have 2.1 times more Calcium, 1.7 times more Iron, 1.4 times more Selenium, 354 times more Sodium and 1.7 times more Zinc than Almonds.
• While Almonds contain 7.3 times more Copper, 7.3 times more Magnesium, 2.2 times more Manganese, 3.6 times more Phosphorus and 3 times more Potassium than Snacks, KELLOGG, KELLOGG.

Comparison of macro-nutrients per 1 pound:

• Snacks, KELLOGG, KELLOGG have 173.3 times more Omega 3, 3.1 times more Carbohydrate, 6.7 times more Sugars and 83.5 times more Fructose than Almonds.
• While Almonds contain 1.6 times more Energy, 5.8 times more Fat, 2.6 times more Saturated Fat, 3.1 times more Omega 6, 4.2 times more Fiber and 5 times more Protein than Snacks, KELLOGG, KELLOGG.
• Both Snacks, KELLOGG, KELLOGG as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.