Comparing Nutrients in 5 ounces Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	12%	5%	83%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Roasted Almonds	Recommended Dietary Allowance
Energy	17% 498kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	3.07% 2.98g	76.8% 74.5g	97g per day for Men 19-50 years
Saturated Fat	1.77% 0.57g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	10.3% 1.75g	108% 18.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.8% 115g	23% 29.8g	130g per day for Men 19-50 years
Sugars	1.76% 1.28g	9.5% 6.9g	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	0.02% 0.014g	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	% 0.014g	g per day for Men 19-50 years
Sucrose	NA	% 6.73g	g per day for Men 19-50 years
Fiber	46.3% 17.6g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	30% 16.7g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.3% 0.41mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.8% 0.13mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50% 8mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.14mg	9.1% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	15% 0.19mg	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	14% 56.7μg	19.5% 78μg	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	6.14% 0.92mg	226% 34mg	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, POST, Shredded Wheat, original spoon-size	Roasted Almonds	Recommended Dietary Allowance
Calcium	8.22% 82.2mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	52.6% 0.47mg	173% 1.56mg	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	44.3% 3.54mg	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	45% 189mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	NA	138% 3.16mg	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	77.8% 544mg	95% 668mg	700mg per day for Men 19-50 years
Potassium	16% 549mg	29.7% 1011mg	3400mg per day for Men 19-50 years
Selenium	15.2% 8.36μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	39.3% 4.32mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	0.11% 4.25g	0.092% 3.4g	3700g per day for Men 19-50 years

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

• Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have 3.8 times more Vitamin B1, 1.6 times more Vitamin B3, 2.5 times more Vitamin B5 and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 13.3 times more Vitamin B2, 1.4 times more Vitamin B9 and 36.8 times more Vitamin E than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size.
• Both Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size and Dry Roasted Almonds have similar amounts of Vitamin B6 per 5 oz.
• Both Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size as well as Dry Roasted 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, original spoon-size vs Roasted Almonds:

• Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have 3 times more Selenium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 4.6 times more Calcium, 3.3 times more Copper, 1.5 times more Iron, 2.1 times more Magnesium and 1.8 times more Potassium than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size.
• Both Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size and Dry Roasted Almonds have similar amounts of Phosphorus and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have 6.3 times more Omega 3 and 3.9 times more Carbohydrate than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.7 times more Energy, 25 times more Fat, 10.2 times more Saturated Fat, 10.5 times more Omega 6, 5.4 times more Sugars and 1.8 times more Protein than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size.
• Both Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size and Dry Roasted Almonds have similar amounts of Fiber per 5 oz.
• Both Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.