Comparing Nutrients in 5 ounces Blanched Almonds VS Cereals ready-to-eat, RALSTON CRISP RICE

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cereals ready-to-eat, RALSTON CRISP RICE	7%	3%	90%

Macro Nutrients

	Blanched Almonds	Cereals ready-to-eat, RALSTON CRISP RICE	Recommended Dietary Allowance
Energy	29% 836kcal	18.7% 543kcal	2900kcal per day for Men 19-50 years
Fat	76.7% 74.4g	1.84% 1.8g	97g per day for Men 19-50 years
Saturated Fat	17.5% 5.6g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	2.44% 0.42g	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	94% 122g	130g per day for Men 19-50 years
Sugars	9.05% 6.56g	23.7% 17g	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	1.2% 0.86g	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	% 0.94g	g per day for Men 19-50 years
Sucrose	% 6.32g	% 14.6g	g per day for Men 19-50 years
Fiber	37% 14g	2.6% 0.99g	38g per day for Men 19-50 years
Protein	54% 30.3g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Cereals ready-to-eat, RALSTON CRISP RICE	Recommended Dietary Allowance
Vitamin A	0% 0μg	179% 1610μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.6% 0.27mg	242% 2.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.5% 1mg	140% 1.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	257% 41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.45mg	9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	211% 2.75mg	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	215% 859μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	322% 7.73μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	102% 91mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	71.6% 429IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	224% 33.7mg	0.57% 0.085mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Cereals ready-to-eat, RALSTON CRISP RICE	Recommended Dietary Allowance
Calcium	33.5% 335mg	0.71% 7.1mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	23.5% 0.21mg	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	580% 46.4mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	67.8% 1.56mg	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	20% 139mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	4.4% 150mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	46.4% 25.5μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	51.5% 773mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	16.8% 1.84mg	11mg per day for Men 19-50 years
Water	0.17% 6.4g	0.14% 5.13g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Blanched Almonds vs Cereals ready-to-eat, RALSTON CRISP RICE:

• Blanched Almonds have 395.8 times more Vitamin E than Cereals ready-to-eat, RALSTON CRISP RICE.
• While Cereals ready-to-eat, RALSTON CRISP RICE contain more Vitamin A, 10.7 times more Vitamin B1, 1.8 times more Vitamin B2, 8.3 times more Vitamin B3, 16.8 times more Vitamin B6, 12.4 times more Vitamin B9, more Vitamin B12, more Vitamin C and more Vitamin D than Blanched Almonds.
• Both Blanched Almonds and Cereals ready-to-eat, RALSTON CRISP RICE have similar amounts of Vitamin B5 per 5 oz.
• Both Blanched Almonds as well as Cereals ready-to-eat, RALSTON CRISP RICE have insufficient amounts of Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Blanched Almonds vs Cereals ready-to-eat, RALSTON CRISP RICE:

• Blanched Almonds have 47.2 times more Calcium, 6.9 times more Copper, 11.7 times more Magnesium, 1.7 times more Manganese, 4.9 times more Phosphorus, 6.2 times more Potassium and 2.3 times more Zinc than Cereals ready-to-eat, RALSTON CRISP RICE.
• While Cereals ready-to-eat, RALSTON CRISP RICE contain 10 times more Iron, 5.6 times more Selenium and 28.7 times more Sodium than Blanched Almonds.

Comparison of macro-nutrients per 5 ounces:

• Blanched Almonds have 1.5 times more Energy, 41.7 times more Fat, 11 times more Saturated Fat, 42.2 times more Omega 6, 14.1 times more Fiber and 3.2 times more Protein than Cereals ready-to-eat, RALSTON CRISP RICE.
• While Cereals ready-to-eat, RALSTON CRISP RICE contain 4.6 times more Carbohydrate and 2.6 times more Sugars than Blanched Almonds.
• Both Blanched Almonds as well as Cereals ready-to-eat, RALSTON CRISP RICE have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 5 oz.