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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, UNCLE SAM CEREAL	15%	24%	61%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Cereals ready-to-eat, UNCLE SAM CEREAL	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	17% 490kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	17% 16.4g	80.6% 78.2g	97g per day for Men 19-50 years
Saturated Fat	4.2% 1.34g	18.6% 5.96g	32g per day for Men 19-50 years
Omega 3	381% 6.1g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	14% 2.4g	113% 19g	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	19.3% 25g	130g per day for Men 19-50 years
Sugars	3.05% 2.2g	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	0.41% 0.3g	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	% 0.58g	% 0.057g	g per day for Men 19-50 years
Sucrose	% 1.33g	% 6.2g	g per day for Men 19-50 years
Fiber	75.7% 28.8g	39% 15g	38g per day for Men 19-50 years
Protein	40.4% 22.7g	53.7% 30g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, UNCLE SAM CEREAL	Oil 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	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.6% 6.8mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.6% 0.88mg	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.36mg	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	18.8% 75μg	9.57% 38.3μg	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	245% 37mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	13.5% 135mg	41.2% 412mg	1000mg per day for Men 19-50 years
Copper	118% 1.07mg	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	71.4% 5.7mg	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	69.5% 292mg	92% 388mg	420mg per day for Men 19-50 years
Manganese	222% 5.1mg	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	75.7% 530mg	94% 661mg	700mg per day for Men 19-50 years
Potassium	18.6% 632mg	29% 991mg	3400mg per day for Men 19-50 years
Selenium	228% 125μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	19.5% 292mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	50% 5.5mg	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	0.17% 6.28g	0.11% 3.97g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cereals ready-to-eat, UNCLE SAM CEREAL vs Oil Roasted Almonds:

• Cereals ready-to-eat, UNCLE SAM CEREAL have 7.4 times more Vitamin B1, 1.3 times more Vitamin B3, 2.7 times more Vitamin B5, 8.1 times more Vitamin B6, 2 times more Vitamin B9, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 6.1 times more Vitamin B2 and 28.9 times more Vitamin E than Cereals ready-to-eat, UNCLE SAM CEREAL.
• Both Cereals ready-to-eat, UNCLE SAM CEREAL as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• Cereals ready-to-eat, UNCLE SAM CEREAL have 1.5 times more Manganese, 21.5 times more Selenium, 206 times more Sodium and 1.3 times more Zinc than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 3.1 times more Calcium, 1.3 times more Copper, 1.3 times more Magnesium and 1.6 times more Potassium than Cereals ready-to-eat, UNCLE SAM CEREAL.
• Both Cereals ready-to-eat, UNCLE SAM CEREAL and Oil Roasted Almonds have similar amounts of Iron and Phosphorus per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cereals ready-to-eat, UNCLE SAM CEREAL have more Omega 3, 3.7 times more Carbohydrate and 1.9 times more Fiber than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.8 times more Energy, 4.8 times more Fat, 4.4 times more Saturated Fat, 8 times more Omega 6, 2.9 times more Sugars and 1.3 times more Protein than Cereals ready-to-eat, UNCLE SAM CEREAL.
• Both Cereals ready-to-eat, UNCLE SAM CEREAL as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.