Comparing Nutrients in 5 ounces Blanched Almonds VS Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	9%	13%	78%

Macro Nutrients

	Blanched Almonds	Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	Recommended Dietary Allowance
Energy	29% 836kcal	18.8% 544kcal	2900kcal per day for Men 19-50 years
Fat	76.7% 74.4g	8.62% 8.36g	97g per day for Men 19-50 years
Saturated Fat	17.5% 5.6g	3.54% 1.13g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	6.38% 0.1g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	13.6% 2.3g	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	83.5% 109g	130g per day for Men 19-50 years
Sugars	9.05% 6.56g	50% 36g	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	41.4% 15.7g	38g per day for Men 19-50 years
Protein	54% 30.3g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	Recommended Dietary Allowance
Vitamin A	0% 0μg	73.6% 662μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.6% 0.27mg	94% 1.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.5% 1mg	98% 1.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	92% 14.7mg	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	109% 1.4mg	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	73.7% 295μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	183% 4.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	39.4% 35.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	19.6% 118IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	224% 33.7mg	53.2% 8mg	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, POST GREAT GRAINS Cranberry Almond Crunch	Recommended Dietary Allowance
Calcium	33.5% 335mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	47.2% 0.43mg	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	58% 4.65mg	67.3% 5.4mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	30% 126mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	NA	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	51.6% 361mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	13% 437mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	95% 52.4μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	20.2% 303mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	0.17% 6.4g	0.24% 8.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Blanched Almonds vs Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch:

• Blanched Almonds have 4.2 times more Vitamin E than Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch.
• While Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch contain more Vitamin A, 4.2 times more Vitamin B1, 1.3 times more Vitamin B2, 3 times more Vitamin B3, 8.7 times more Vitamin B6, 4.2 times more Vitamin B9, more Vitamin B12, more Vitamin C, more Vitamin D and more Vitamin K than Blanched Almonds.

Comparing minerals per 5 ounces for Blanched Almonds vs Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch:

• Blanched Almonds have 5.9 times more Calcium, 3.4 times more Copper, 3 times more Magnesium, 1.9 times more Phosphorus and 2.1 times more Potassium than Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch.
• While Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch contain 11.6 times more Selenium and 11.3 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch have similar amounts of Iron and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Blanched Almonds have 1.5 times more Energy, 8.9 times more Fat, 4.9 times more Saturated Fat, 7.6 times more Omega 6 and 2.4 times more Protein than Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch.
• While Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch contain 18 times more Omega 3, 4.1 times more Carbohydrate and 5.5 times more Sugars than Blanched Almonds.
• Both Blanched Almonds and Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch have similar amounts of Fiber per 5 oz.
• Both Blanched Almonds as well as Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.