Comparing Nutrients in 5 ounces Almonds VS Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular	31%	21%	48%

Macro Nutrients

	Almonds	Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular	Recommended Dietary Allowance
Energy	28.3% 821kcal	18% 519kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	14% 13.6g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	7.35% 2.35g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	NA	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	NA	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	54% 70g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	14% 10g	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	44.4% 17g	38g per day for Men 19-50 years
Protein	53.5% 30g	79.6% 44.6g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.94% 8.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.2% 0.29mg	233% 2.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	49.4% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	39.7% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	65.4% 0.85mg	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	237% 948μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	12.4% 0.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	9.45% 8.5mg	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	182% 27.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular	Recommended Dietary Allowance
Calcium	38% 381mg	7.1% 71mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	98% 0.88mg	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	148% 12mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	106% 444mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	1176% 27mg	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	229% 1602mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	45.7% 1555mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	NA	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	0.18% 6.78g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Almonds vs Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular:

• Almonds have 1.5 times more Vitamin B2 and 1.3 times more Vitamin E than Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular.
• While Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular contain 9.6 times more Vitamin B1, 1.5 times more Vitamin B3, 3 times more Vitamin B5, 4.4 times more Vitamin B6, 15.2 times more Vitamin B9, more Vitamin B12 and more Vitamin C than Almonds.
• Both Almonds as well as Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular have insufficient amounts of Vitamin A and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Almonds vs Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular:

• Almonds have 5.4 times more Calcium and 1.7 times more Copper than Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular.
• While Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular contain 2.2 times more Iron, 8.8 times more Manganese, 2.3 times more Phosphorus, 1.5 times more Potassium and 5.1 times more Zinc than Almonds.
• Both Almonds and Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular have similar amounts of Magnesium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Almonds have 1.6 times more Energy, 5.2 times more Fat and 2.3 times more Saturated Fat than Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular.
• While Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular contain 2.3 times more Carbohydrate, 1.6 times more Sugars and 1.5 times more Protein than Almonds.
• Both Almonds and Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular have similar amounts of Fiber per 5 oz.
• Both Almonds as well as Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.