Comparing Nutrients in 5 ounces Oil Roasted Almonds VS Cereals ready-to-eat, RALSTON Corn Biscuits

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Cereals ready-to-eat, RALSTON Corn Biscuits	6%	3%	91%

Macro Nutrients

	Oil Roasted Almonds	Cereals ready-to-eat, RALSTON Corn Biscuits	Recommended Dietary Allowance
Energy	29.7% 860kcal	18.4% 533kcal	2900kcal per day for Men 19-50 years
Fat	80.6% 78.2g	1.53% 1.5g	97g per day for Men 19-50 years
Saturated Fat	18.6% 5.96g	0.85% 0.27g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.77% 0.028g	1.6g per day for Men 19-50 years
Omega 6	113% 19g	2.73% 0.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.3% 25g	94% 122g	130g per day for Men 19-50 years
Sugars	8.9% 6.45g	18.6% 13.5g	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	0% 0g	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	% 0.057g	% 0g	g per day for Men 19-50 years
Sucrose	% 6.2g	% 13.5g	g per day for Men 19-50 years
Fiber	39% 15g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	53.7% 30g	14.8% 8.26g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Cereals ready-to-eat, RALSTON Corn Biscuits	Recommended Dietary Allowance
Vitamin A	0% 0μg	172% 1548μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	180% 2.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85% 1.1mg	185% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.5% 5.2mg	193% 31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.5% 0.32mg	3.3% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	243% 3.16mg	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	9.57% 38.3μg	236% 945μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	295% 7.1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	29% 26.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	78.7% 472IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	245% 37mg	0.94% 0.14mg	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

	Oil Roasted Almonds	Cereals ready-to-eat, RALSTON Corn Biscuits	Recommended Dietary Allowance
Calcium	41.2% 412mg	53.6% 536mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	11.5% 0.1mg	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	65.2% 5.2mg	680% 54.4mg	8mg per day for Men 19-50 years
Magnesium	92% 388mg	5.06% 21.3mg	420mg per day for Men 19-50 years
Manganese	152% 3.5mg	13.7% 0.32mg	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	94% 661mg	7.7% 54mg	700mg per day for Men 19-50 years
Potassium	29% 991mg	8.34% 283mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	5.67% 3.1μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	72.5% 1087mg	1500mg per day for Men 19-50 years
Zinc	39.6% 4.35mg	221% 24.3mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	0.14% 5.1g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Cereals ready-to-eat, RALSTON Corn Biscuits per 5 oz

Compare the macro and micronutrient content in 5 oz of Oil Roasted Almonds versus 5 oz of Cereals ready-to-eat, RALSTON Corn Biscuits to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Oil Roasted Almonds vs Cereals ready-to-eat, RALSTON Corn Biscuits:

• 5 ounces of Oil Roasted Almonds have 2 times more Vitamin B5 and 259.7 times more Vitamin E than Cereals ready-to-eat, RALSTON Corn Biscuits.
• While 5 oz of Cereals ready-to-eat, RALSTON Corn Biscuits contain more Vitamin A, 16.5 times more Vitamin B1, 2.2 times more Vitamin B2, 6 times more Vitamin B3, 18.9 times more Vitamin B6, 24.7 times more Vitamin B9, more Vitamin B12, more Vitamin C and more Vitamin D than Oil Roasted Almonds.
• 5 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D
• 5 ounces of Cereals ready-to-eat, RALSTON Corn Biscuits have insufficient amounts of Vitamin E
• Both Oil Roasted Almonds as well as Cereals ready-to-eat, RALSTON Corn Biscuits have insufficient amounts of Vitamin K in five ounces.

Comparing minerals per 5 ounces for Oil Roasted Almonds vs Cereals ready-to-eat, RALSTON Corn Biscuits:

• 5 ounces of Oil Roasted Almonds have 13.1 times more Copper, 18.3 times more Magnesium, 11 times more Manganese, 12.3 times more Phosphorus, 3.5 times more Potassium and 1.9 times more Selenium than Cereals ready-to-eat, RALSTON Corn Biscuits.
• While 5 oz of Cereals ready-to-eat, RALSTON Corn Biscuits contain 1.3 times more Calcium, 10.4 times more Iron, 767 times more Sodium and 5.6 times more Zinc than Oil Roasted Almonds.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil Roasted Almonds have 1.6 times more Energy, 52.5 times more Fat, 21.8 times more Saturated Fat, 41.3 times more Omega 6, 4 times more Fiber and 3.6 times more Protein than Cereals ready-to-eat, RALSTON Corn Biscuits.
• While 5 oz of Cereals ready-to-eat, RALSTON Corn Biscuits contain 4.9 times more Carbohydrate and 2.1 times more Sugars than Oil Roasted Almonds.
• 5 ounces of Cereals ready-to-eat, RALSTON Corn Biscuits provide inadequate amounts of Omega 6
• Both Oil Roasted Almonds as well as Cereals ready-to-eat, RALSTON Corn Biscuits provide inadequate amounts of Omega 3 in five ounces.