Comparing Nutrients in 5 ounces Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS	9%	4%	87%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	18.2% 529kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	2.67% 2.6g	80.6% 78.2g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	18.6% 5.96g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	113% 19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.2% 115g	19.3% 25g	130g per day for Men 19-50 years
Sugars	39.7% 28.8g	8.9% 6.45g	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	NA	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	NA	% 0.057g	g per day for Men 19-50 years
Sucrose	NA	% 6.2g	g per day for Men 19-50 years
Fiber	37.3% 14g	39% 15g	38g per day for Men 19-50 years
Protein	20.7% 11.6g	53.7% 30g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.7mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	13% 0.17mg	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	10.6% 42.5μg	9.57% 38.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	12.4% 0.3μg	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	7.65% 1.15mg	245% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.77% 2.13μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	5.1% 51mg	41.2% 412mg	1000mg per day for Men 19-50 years
Copper	NA	150% 1.35mg	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	57.8% 4.62mg	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	24.6% 103mg	92% 388mg	420mg per day for Men 19-50 years
Manganese	NA	152% 3.5mg	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	55.3% 387mg	94% 661mg	700mg per day for Men 19-50 years
Potassium	14% 476mg	29% 991mg	3400mg per day for Men 19-50 years
Selenium	NA	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	35.7% 3.93mg	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	0.23% 8.5g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS VS Oil Roasted Almonds per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS versus 5 oz of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS vs Oil Roasted Almonds:

• 5 ounces of Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS have 2.3 times more Vitamin B1, 1.5 times more Vitamin B3, 2.4 times more Vitamin B6 and more Vitamin B12 than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 7.1 times more Vitamin B2 and 32.1 times more Vitamin E than Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS.
• Both Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS and Oil Roasted Almonds provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin B12
• Both Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS as well as Oil Roasted Almonds have insufficient amounts of Vitamin C, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS vs Oil Roasted Almonds:

• 5 oz of Oil Roasted Almonds contain 8.1 times more Calcium, 3.8 times more Magnesium, 1.7 times more Phosphorus and 2.1 times more Potassium than Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS.
• Both Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS and Oil Roasted Almonds contain similar levels of Iron and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS have 4.6 times more Carbohydrate and 4.5 times more Sugars than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 1.6 times more Energy, 30.1 times more Fat, more Saturated Fat and 2.6 times more Protein than Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS.
• Both Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS and Oil Roasted Almonds offer comparable quantities of Fiber per five ounces.