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

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	9%	13%	78%

Macro Nutrients

	Roasted Almonds	Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	Recommended Dietary Allowance
Energy	29.2% 848kcal	18.8% 544kcal	2900kcal per day for Men 19-50 years
Fat	76.8% 74.5g	8.62% 8.36g	97g per day for Men 19-50 years
Saturated Fat	18% 5.8g	3.54% 1.13g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	6.38% 0.1g	1.6g per day for Men 19-50 years
Omega 6	108% 18.3g	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	23% 29.8g	83.5% 109g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	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	0.02% 0.014g	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	% 0.014g	NA	g per day for Men 19-50 years
Sucrose	% 6.73g	NA	g per day for Men 19-50 years
Fiber	40.7% 15.5g	41.4% 15.7g	38g per day for Men 19-50 years
Protein	53% 29.7g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Roasted 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	9.1% 0.11mg	94% 1.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	98% 1.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.2% 5.16mg	92% 14.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.46mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	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	19.5% 78μg	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	226% 34mg	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

	Roasted Almonds	Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	Recommended Dietary Allowance
Calcium	38% 380mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	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	66% 5.3mg	67.3% 5.4mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	30% 126mg	420mg per day for Men 19-50 years
Manganese	138% 3.16mg	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	95% 668mg	51.6% 361mg	700mg per day for Men 19-50 years
Potassium	29.7% 1011mg	13% 437mg	3400mg per day for Men 19-50 years
Selenium	5.15% 2.83μg	95% 52.4μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	20.2% 303mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	0.092% 3.4g	0.24% 8.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch per 5 oz

Compare the macro and micronutrient content in 5 oz of Roasted Almonds versus 5 oz of Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Roasted Almonds have 1.3 times more Vitamin B2 and 4.2 times more Vitamin E than Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch.
• While 5 oz of Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch contain more Vitamin A, 10.4 times more Vitamin B1, 2.9 times more Vitamin B3, 7.4 times more Vitamin B6, 3.8 times more Vitamin B9, more Vitamin B12, more Vitamin C and more Vitamin D than Dry Roasted Almonds.
• 5 ounces of Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D
• Both Dry Roasted Almonds as well as Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch have insufficient amounts of Vitamin K in five ounces.

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

• 5 ounces of Roasted Almonds have 6.7 times more Calcium, 3.7 times more Copper, 3.1 times more Magnesium, 1.8 times more Phosphorus and 2.3 times more Potassium than Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch.
• While 5 oz of Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch contain 18.5 times more Selenium and 71.3 times more Sodium than Dry Roasted Almonds.
• Both Roasted Almonds and Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch contain similar levels of Iron and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Roasted Almonds have 1.6 times more Energy, 8.9 times more Fat, 5.1 times more Saturated Fat, 8 times more Omega 6 and 2.4 times more Protein than Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch.
• While 5 oz of Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch contain 7.2 times more Omega 3, 3.6 times more Carbohydrate and 5.2 times more Sugars than Dry Roasted Almonds.
• Both Roasted Almonds and Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch offer comparable quantities of Fiber per five ounces.
• 5 ounces of Roasted Almonds provide inadequate amounts of Omega 3