Comparing Nutrients in 5 ounces Almonds VS Cereal Coffee Substitute

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cereal Coffee Substitute	7%	6%	87%

Macro Nutrients

	Almonds	Cereal Coffee Substitute	Recommended Dietary Allowance
Energy	28.3% 821kcal	17.6% 510kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	2.67% 0.85g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	7.35% 0.12g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	9.46% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.5% 30.5g	85.5% 111g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	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	0.22% 0.16g	NA	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	% 0.24g	NA	g per day for Men 19-50 years
Sucrose	% 5.6g	NA	g per day for Men 19-50 years
Fiber	46.6% 17.7g	87% 33g	38g per day for Men 19-50 years
Protein	53.5% 30g	15.2% 8.5g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cereal Coffee Substitute	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.2% 0.29mg	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	10.4% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	156% 25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	81.5% 1.06mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	269% 80.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15.6% 62.4μg	18.4% 73.7μg	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	242% 36.3mg	9.26% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.9% 2.27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Cereal Coffee Substitute	Recommended Dietary Allowance
Calcium	38% 381mg	8.22% 82.2mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	32.8% 0.29mg	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	65.7% 5.26mg	81.5% 6.52mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	82.3% 346mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	67.8% 1.56mg	2.3mg per day for Men 19-50 years
Molybdenum	143% 64.2μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	97% 682mg	117% 822mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	102% 3463mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	165% 91μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	7.84% 118mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	6.57% 0.72mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	0.31% 11.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Almonds vs Cereal Coffee Substitute:

• Almonds have 12 times more Vitamin B2 and 26.2 times more Vitamin E than Cereal Coffee Substitute Powder.
• While Cereal Coffee Substitute Powder contains 2 times more Vitamin B1, 4.9 times more Vitamin B3, 3 times more Vitamin B5, 5.5 times more Vitamin B6 and more Vitamin K than Almonds.
• Both Almonds and Cereal Coffee Substitute Powder have similar amounts of Vitamin B9 per 5 oz.
• Both Almonds as well as Cereal Coffee Substitute Powder have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Almonds vs Cereal Coffee Substitute:

• Almonds have 4.6 times more Calcium, 5 times more Copper, 2 times more Manganese and 6.1 times more Zinc than Cereal Coffee Substitute Powder.
• While Cereal Coffee Substitute Powder contains 3.3 times more Potassium, 15.6 times more Selenium and 83 times more Sodium than Almonds.
• Both Almonds and Cereal Coffee Substitute Powder have similar amounts of Iron, Magnesium and Phosphorus per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Almonds have 1.6 times more Energy, 19.8 times more Fat, 6.3 times more Saturated Fat, 10.9 times more Omega 6 and 3.5 times more Protein than Cereal Coffee Substitute Powder.
• While Cereal Coffee Substitute Powder contains 27.7 times more Omega 3, 3.6 times more Carbohydrate and 1.9 times more Fiber than Almonds.
• Both Almonds and Cereal Coffee Substitute Powder have similar amounts of Sugars per 5 oz.
• Both Almonds as well as Cereal Coffee Substitute Powder have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.