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

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cereals ready-to-eat, UNCLE SAM CEREAL	15%	24%	61%

Macro Nutrients

	Almonds	Cereals ready-to-eat, UNCLE SAM CEREAL	Recommended Dietary Allowance
Energy	28.3% 821kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	17% 16.4g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	4.2% 1.34g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	381% 6.1g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	14% 2.4g	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	71.7% 93g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	3.05% 2.2g	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	0.41% 0.3g	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	% 0.58g	g per day for Men 19-50 years
Sucrose	% 5.6g	% 1.33g	g per day for Men 19-50 years
Fiber	46.6% 17.7g	75.7% 28.8g	38g per day for Men 19-50 years
Protein	53.5% 30g	40.4% 22.7g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cereals ready-to-eat, UNCLE SAM CEREAL	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	80.2% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	42.6% 6.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	17.6% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	104% 1.36mg	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	18.8% 75μg	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	3.78% 3.4mg	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	8.5% 1.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.13% 2.55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Cereals ready-to-eat, UNCLE SAM CEREAL	Recommended Dietary Allowance
Calcium	38% 381mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	118% 1.07mg	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	71.4% 5.7mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	69.5% 292mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	222% 5.1mg	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	75.7% 530mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	18.6% 632mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	228% 125μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	19.5% 292mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	50% 5.5mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	0.17% 6.28g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Almonds versus 5 oz of Cereals ready-to-eat, UNCLE SAM CEREAL to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Almonds have 9 times more Vitamin B2 and 28.5 times more Vitamin E than Cereals ready-to-eat, UNCLE SAM CEREAL.
• While 5 oz of Cereals ready-to-eat, UNCLE SAM CEREAL contain 3.3 times more Vitamin B1, 1.3 times more Vitamin B3, 1.3 times more Vitamin B5, 7 times more Vitamin B6 and more Vitamin C than Almonds.
• Both Almonds and Cereals ready-to-eat, UNCLE SAM CEREAL provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Almonds have insufficient amounts of Vitamin C
• Both Almonds as well as Cereals ready-to-eat, UNCLE SAM CEREAL have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in five ounces.

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

• 5 ounces of Almonds have 2.8 times more Calcium, 1.4 times more Copper, 1.3 times more Magnesium, 1.3 times more Phosphorus and 1.6 times more Potassium than Cereals ready-to-eat, UNCLE SAM CEREAL.
• While 5 oz of Cereals ready-to-eat, UNCLE SAM CEREAL contain 1.7 times more Manganese, 21.5 times more Selenium and 206 times more Sodium than Almonds.
• Both Almonds and Cereals ready-to-eat, UNCLE SAM CEREAL contain similar levels of Iron and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Almonds have 1.7 times more Energy, 4.3 times more Fat, 4 times more Saturated Fat, 7.3 times more Omega 6, 2.8 times more Sugars and 1.3 times more Protein than Cereals ready-to-eat, UNCLE SAM CEREAL.
• While 5 oz of Cereals ready-to-eat, UNCLE SAM CEREAL contain 1434 times more Omega 3, 3.1 times more Carbohydrate and 1.6 times more Fiber than Almonds.
• 5 ounces of Almonds provide inadequate amounts of Omega 3