Comparing Nutrients in 5 ounces Cereals ready-to-eat, Post, Waffle Crisp VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, Post, Waffle Crisp	7%	11%	82%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Cereals ready-to-eat, Post, Waffle Crisp	Blanched Almonds	Recommended Dietary Allowance
Energy	19% 553kcal	29% 836kcal	2900kcal per day for Men 19-50 years
Fat	7.3% 7.1g	76.7% 74.4g	97g per day for Men 19-50 years
Saturated Fat	4% 1.28g	17.5% 5.6g	32g per day for Men 19-50 years
Omega 3	8.24% 0.13g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.28g	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	91% 118g	20.4% 26.5g	130g per day for Men 19-50 years
Sugars	68% 49g	9.05% 6.56g	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	% 0.043g	g per day for Men 19-50 years
Sucrose	NA	% 6.32g	g per day for Men 19-50 years
Fiber	16.4% 6.24g	37% 14g	38g per day for Men 19-50 years
Protein	16.7% 9.36g	54% 30.3g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, Post, Waffle Crisp	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	117% 1049μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	148% 1.77mg	22.6% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	153% 2mg	77.5% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	148% 23.7mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	185% 2.4mg	12.5% 0.16mg	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	118% 472μg	17.4% 69.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	295% 7.1μg	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	31.4% 189IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.78% 0.57mg	224% 33.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, Post, Waffle Crisp	Blanched Almonds	Recommended Dietary Allowance
Calcium	3.4% 34mg	33.5% 335mg	1000mg per day for Men 19-50 years
Copper	31.5% 0.28mg	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	159% 12.8mg	58% 4.65mg	8mg per day for Men 19-50 years
Magnesium	24.3% 102mg	90% 380mg	420mg per day for Men 19-50 years
Manganese	NA	113% 2.6mg	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	48% 336mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	51.3% 28.2μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	56.3% 845mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	97% 10.6mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	0.096% 3.54g	0.17% 6.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, Post, Waffle Crisp VS Blanched Almonds per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals ready-to-eat, Post, Waffle Crisp versus 5 oz of Blanched Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cereals ready-to-eat, Post, Waffle Crisp vs Blanched Almonds:

• 5 ounces of Cereals ready-to-eat, Post, Waffle Crisp have more Vitamin A, 6.5 times more Vitamin B1, 2 times more Vitamin B2, 4.8 times more Vitamin B3, 14.8 times more Vitamin B6, 6.8 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Blanched Almonds.
• While 5 oz of Blanched Almonds contain 59.4 times more Vitamin E than Cereals ready-to-eat, Post, Waffle Crisp.
• 5 ounces of Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• Both Cereals ready-to-eat, Post, Waffle Crisp as well as Blanched Almonds have insufficient amounts of Vitamin C and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Cereals ready-to-eat, Post, Waffle Crisp vs Blanched Almonds:

• 5 ounces of Cereals ready-to-eat, Post, Waffle Crisp have 2.7 times more Iron, 6.2 times more Selenium, 31.4 times more Sodium and 2.5 times more Zinc than Blanched Almonds.
• While 5 oz of Blanched Almonds contain 9.8 times more Calcium, 5.1 times more Copper, 3.7 times more Magnesium, 2 times more Phosphorus and 3.1 times more Potassium than Cereals ready-to-eat, Post, Waffle Crisp.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals ready-to-eat, Post, Waffle Crisp have 23.3 times more Omega 3, 4.4 times more Carbohydrate and 7.5 times more Sugars than Blanched Almonds.
• While 5 oz of Blanched Almonds contain 1.5 times more Energy, 10.5 times more Fat, 4.4 times more Saturated Fat, 7.7 times more Omega 6, 2.3 times more Fiber and 3.2 times more Protein than Cereals ready-to-eat, Post, Waffle Crisp.
• 5 ounces of Blanched Almonds provide inadequate amounts of Omega 3