Comparing Nutrients in 5 ounces Almonds VS Cereals ready-to-eat, POST, FRUITY PEBBLES

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cereals ready-to-eat, POST, FRUITY PEBBLES	5%	9%	86%

Macro Nutrients

	Almonds	Cereals ready-to-eat, POST, FRUITY PEBBLES	Recommended Dietary Allowance
Energy	28.3% 821kcal	19.6% 570kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	5.87% 5.7g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	16% 5.1g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	0.7% 0.12g	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	94% 122g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	67% 48.6g	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	3% 1.13g	38g per day for Men 19-50 years
Protein	53.5% 30g	11.7% 6.55g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cereals ready-to-eat, POST, FRUITY PEBBLES	Recommended Dietary Allowance
Vitamin A	0% 0μg	131% 1181μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.2% 0.29mg	164% 1.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	171% 2.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	164% 26.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	202% 2.62mg	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	131% 524μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	328% 7.9μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	35% 31.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	70% 420IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	242% 36.3mg	1.23% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.54% 1.84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Cereals ready-to-eat, POST, FRUITY PEBBLES	Recommended Dietary Allowance
Calcium	38% 381mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	22% 0.2mg	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	118% 9.45mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	NA	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	14.4% 101mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	3% 102mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	26.3% 14.5μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	50% 753mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	71.6% 7.9mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	0.11% 4.25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Almonds vs Cereals ready-to-eat, POST, FRUITY PEBBLES:

• Almonds have 197.2 times more Vitamin E than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• While Cereals ready-to-eat, POST, FRUITY PEBBLES contain more Vitamin A, 6.8 times more Vitamin B1, 1.4 times more Vitamin B2, 5.1 times more Vitamin B3, 13.5 times more Vitamin B6, 8.4 times more Vitamin B9, more Vitamin B12, more Vitamin C, more Vitamin D and more Vitamin K than Almonds.

Comparing minerals per 5 ounces for Almonds vs Cereals ready-to-eat, POST, FRUITY PEBBLES:

• Almonds have 14.2 times more Calcium, 7.4 times more Copper, 16.9 times more Magnesium, 6.8 times more Phosphorus and 10.2 times more Potassium than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• While Cereals ready-to-eat, POST, FRUITY PEBBLES contain 1.8 times more Iron, 2.5 times more Selenium, 531 times more Sodium and 1.8 times more Zinc than Almonds.

Comparison of macro-nutrients per 5 ounces:

• Almonds have 1.4 times more Energy, 12.4 times more Fat, 146.7 times more Omega 6, 15.6 times more Fiber and 4.6 times more Protein than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• While Cereals ready-to-eat, POST, FRUITY PEBBLES contain 5.3 times more Omega 3, 4 times more Carbohydrate and 7.9 times more Sugars than Almonds.
• Both Almonds and Cereals ready-to-eat, POST, FRUITY PEBBLES have similar amounts of Saturated Fat per 5 oz.
• Both Almonds as well as Cereals ready-to-eat, POST, FRUITY PEBBLES have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.