Comparing Nutrients in 5 ounces Blanched Almonds VS Cereals ready-to-eat, GENERAL MILLS, CHEERIOS

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	12%	15%	73%

Macro Nutrients

	Blanched Almonds	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Recommended Dietary Allowance
Energy	29% 836kcal	18% 527kcal	2900kcal per day for Men 19-50 years
Fat	76.7% 74.4g	9.64% 9.36g	97g per day for Men 19-50 years
Saturated Fat	17.5% 5.6g	7.1% 2.27g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	6.02% 0.096g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	18.3% 3.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.4% 26.5g	80% 104g	130g per day for Men 19-50 years
Sugars	9.05% 6.56g	8.8% 6.38g	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% 0g	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	% 0.043g	NA	g per day for Men 19-50 years
Sucrose	% 6.32g	NA	g per day for Men 19-50 years
Fiber	37% 14g	37.7% 14.3g	38g per day for Men 19-50 years
Protein	54% 30.3g	31.4% 17.6g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Recommended Dietary Allowance
Vitamin A	0% 0μg	156% 1403μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.6% 0.27mg	154% 1.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.5% 1mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	159% 25.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.45mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	195% 2.54mg	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	17.4% 69.5μg	253% 1012μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	400% 9.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	33.7% 30.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	33.8% 203IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	224% 33.7mg	3.87% 0.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.36% 2.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Recommended Dietary Allowance
Calcium	33.5% 335mg	50.6% 506mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	61% 0.55mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	58% 4.65mg	512% 41mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	38.5% 162mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	220% 5.05mg	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	97% 682mg	72.3% 506mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	26.4% 897mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	64% 35.3μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	47% 704mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	173% 19mg	11mg per day for Men 19-50 years
Water	0.17% 6.4g	0.14% 5.33g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Cereals ready-to-eat, GENERAL MILLS, CHEERIOS per 5 oz

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

Lets compare vitamin content per 5 ounces of Blanched Almonds vs Cereals ready-to-eat, GENERAL MILLS, CHEERIOS:

• 5 ounces of Blanched Almonds have 7.1 times more Vitamin B2 and 57.9 times more Vitamin E than Cereals ready-to-eat, GENERAL MILLS, CHEERIOS.
• While 5 oz of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS contain more Vitamin A, 6.8 times more Vitamin B1, 5.1 times more Vitamin B3, 15.6 times more Vitamin B6, 14.6 times more Vitamin B9, more Vitamin B12, more Vitamin C and more Vitamin D than Blanched Almonds.
• 5 ounces of Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D
• Both Blanched Almonds as well as Cereals ready-to-eat, GENERAL MILLS, CHEERIOS have insufficient amounts of Vitamin K in five ounces.

Comparing minerals per 5 ounces for Blanched Almonds vs Cereals ready-to-eat, GENERAL MILLS, CHEERIOS:

• 5 ounces of Blanched Almonds have 2.7 times more Copper, 2.4 times more Magnesium and 1.3 times more Phosphorus than Cereals ready-to-eat, GENERAL MILLS, CHEERIOS.
• While 5 oz of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS contain 1.5 times more Calcium, 8.8 times more Iron, 1.9 times more Manganese, 7.8 times more Selenium, 26.2 times more Sodium and 4.5 times more Zinc than Blanched Almonds.
• Both Blanched Almonds and Cereals ready-to-eat, GENERAL MILLS, CHEERIOS contain similar levels of Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Blanched Almonds have 1.6 times more Energy, 8 times more Fat, 2.5 times more Saturated Fat, 5.6 times more Omega 6 and 1.7 times more Protein than Cereals ready-to-eat, GENERAL MILLS, CHEERIOS.
• While 5 oz of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS contain 17 times more Omega 3 and 3.9 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds and Cereals ready-to-eat, GENERAL MILLS, CHEERIOS offer comparable quantities of Sugars and Fiber per five ounces.
• 5 ounces of Blanched Almonds provide inadequate amounts of Omega 3