Comparing Nutrients in 5 ounces Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	11%	5%	84%
Almonds	14%	72%	14%

Macro Nutrients

	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Almonds	Recommended Dietary Allowance
Energy	16.6% 481kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	9.72% 1.65g	103% 17.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88% 114g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	1.47% 1.06g	8.5% 6.17g	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	0.22% 0.16g	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	% 0.24g	g per day for Men 19-50 years
Sucrose	NA	% 5.6g	g per day for Men 19-50 years
Fiber	55% 21g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	27.7% 15.5g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.6% 0.28mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.72% 0.11mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46% 7.37mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	269% 80.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10.6% 42.5μg	15.6% 62.4μg	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	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	10.3% 1.55mg	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.36% 2.83μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Almonds	Recommended Dietary Allowance
Calcium	6.24% 62.4mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	162% 1.46mg	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	68.6% 5.5mg	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	58.7% 247mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	NA	134% 3.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	143% 64.2μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	84.6% 593mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	16.3% 554mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	21% 11.6μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	40.3% 4.44mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	0.12% 4.45g	0.17% 6.25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size vs Almonds:

• Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have 1.4 times more Vitamin B3 and more Vitamin K than Almonds.
• While Almonds contain 14.2 times more Vitamin B2, 1.7 times more Vitamin B6, 1.5 times more Vitamin B9 and 23.5 times more Vitamin E than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• Both Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size and Almonds have similar amounts of Vitamin B1 per 5 oz.
• Both Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size vs Almonds:

• Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have 2 times more Selenium than Almonds.
• While Almonds contain 6.1 times more Calcium, more Copper, 1.6 times more Magnesium and 1.9 times more Potassium than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• Both Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size and Almonds have similar amounts of Iron, Phosphorus and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have 18 times more Omega 3 and 3.7 times more Carbohydrate than Almonds.
• While Almonds contain 1.7 times more Energy, 24.2 times more Fat, 8.8 times more Saturated Fat, 10.6 times more Omega 6, 5.8 times more Sugars and 1.9 times more Protein than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• Both Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size and Almonds have similar amounts of Fiber per 5 oz.
• Both Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.