Comparing Nutrients in 5 ounces Cereals ready-to-eat, UNCLE SAM CEREAL VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, UNCLE SAM CEREAL	15%	24%	61%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Cereals ready-to-eat, UNCLE SAM CEREAL	Roasted Almonds	Recommended Dietary Allowance
Energy	17% 490kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	17% 16.4g	76.8% 74.5g	97g per day for Men 19-50 years
Saturated Fat	4.2% 1.34g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	381% 6.1g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	14% 2.4g	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	71.7% 93g	23% 29.8g	130g per day for Men 19-50 years
Sugars	3.05% 2.2g	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	0.41% 0.3g	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	% 0.58g	% 0.014g	g per day for Men 19-50 years
Sucrose	% 1.33g	% 6.73g	g per day for Men 19-50 years
Fiber	75.7% 28.8g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	40.4% 22.7g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, UNCLE SAM CEREAL	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	80.2% 0.96mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.6% 6.8mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.6% 0.88mg	9.1% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.36mg	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	18.8% 75μg	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	3.78% 3.4mg	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	8.5% 1.28mg	226% 34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.13% 2.55μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, UNCLE SAM CEREAL	Roasted Almonds	Recommended Dietary Allowance
Calcium	13.5% 135mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	118% 1.07mg	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	71.4% 5.7mg	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	69.5% 292mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	222% 5.1mg	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	75.7% 530mg	95% 668mg	700mg per day for Men 19-50 years
Potassium	18.6% 632mg	29.7% 1011mg	3400mg per day for Men 19-50 years
Selenium	228% 125μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	19.5% 292mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	50% 5.5mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	0.17% 6.28g	0.092% 3.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, UNCLE SAM CEREAL VS Roasted Almonds per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals ready-to-eat, UNCLE SAM CEREAL versus 5 oz of 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, UNCLE SAM CEREAL vs Roasted Almonds:

• 5 ounces of Cereals ready-to-eat, UNCLE SAM CEREAL have 8.8 times more Vitamin B1, 1.3 times more Vitamin B3, 1.9 times more Vitamin B5, 7 times more Vitamin B6 and more Vitamin C than Roasted Almonds.
• While 5 oz of Dry Roasted Almonds contain 9.4 times more Vitamin B2 and 26.6 times more Vitamin E than Cereals ready-to-eat, UNCLE SAM CEREAL.
• Both Cereals ready-to-eat, UNCLE SAM CEREAL and Roasted Almonds provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Roasted Almonds have insufficient amounts of Vitamin C
• Both Cereals ready-to-eat, UNCLE SAM CEREAL as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Cereals ready-to-eat, UNCLE SAM CEREAL vs Roasted Almonds:

• 5 ounces of Cereals ready-to-eat, UNCLE SAM CEREAL have 1.6 times more Manganese, 44.2 times more Selenium and 68.7 times more Sodium than Roasted Almonds.
• While 5 oz of Dry Roasted Almonds contain 2.8 times more Calcium, 1.5 times more Copper, 1.4 times more Magnesium, 1.3 times more Phosphorus and 1.6 times more Potassium than Cereals ready-to-eat, UNCLE SAM CEREAL.
• Both Cereals ready-to-eat, UNCLE SAM CEREAL and 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, UNCLE SAM CEREAL have 430.2 times more Omega 3, 3.1 times more Carbohydrate and 1.9 times more Fiber than Roasted Almonds.
• While 5 oz of Dry Roasted Almonds contain 1.7 times more Energy, 4.5 times more Fat, 4.3 times more Saturated Fat, 7.7 times more Omega 6, 3.1 times more Sugars and 1.3 times more Protein than Cereals ready-to-eat, UNCLE SAM CEREAL.
• 5 ounces of Roasted Almonds provide inadequate amounts of Omega 3