Comparing Nutrients in 5 ounces POST, GRAPE-NUTS Flakes VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
POST, GRAPE-NUTS Flakes	9%	8%	83%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	POST, GRAPE-NUTS Flakes	Roasted Almonds	Recommended Dietary Allowance
Energy	18.4% 533kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	5.4% 5.24g	76.8% 74.5g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.71g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	11.4% 1.94g	108% 18.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89.4% 116g	23% 29.8g	130g per day for Men 19-50 years
Sugars	29.7% 21.5g	9.5% 6.9g	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	NA	0.02% 0.014g	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	NA	% 0.014g	g per day for Men 19-50 years
Sucrose	NA	% 6.73g	g per day for Men 19-50 years
Fiber	38% 14.5g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	23.8% 13.3g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	POST, GRAPE-NUTS Flakes	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	122% 1099μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	154% 1.84mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	164% 2.13mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	152% 24.4mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.1% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	185% 2.4mg	15% 0.19mg	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	245% 978μg	19.5% 78μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	307% 7.37μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	32.6% 196IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.65% 1.15mg	226% 34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.07% 3.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	POST, GRAPE-NUTS Flakes	Roasted Almonds	Recommended Dietary Allowance
Calcium	5.1% 51mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	47.2% 0.43mg	173% 1.56mg	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	494% 39.5mg	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	NA	138% 3.16mg	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	56.7% 397mg	95% 668mg	700mg per day for Men 19-50 years
Potassium	14% 476mg	29.7% 1011mg	3400mg per day for Men 19-50 years
Selenium	123% 67.8μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	44.4% 666mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	0.13% 4.68g	0.092% 3.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of POST, GRAPE-NUTS Flakes vs Roasted Almonds:

• Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have more Vitamin A, 16.9 times more Vitamin B1, 1.3 times more Vitamin B2, 4.7 times more Vitamin B3, 12.5 times more Vitamin B6, 12.5 times more Vitamin B9, more Vitamin B12, more Vitamin D and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 29.5 times more Vitamin E than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Flakes as well as Dry Roasted Almonds have insufficient amounts of Vitamin C in 5 oz.

Comparing minerals per 5 ounces for POST, GRAPE-NUTS Flakes vs Roasted Almonds:

• Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have 7.5 times more Iron, 23.9 times more Selenium, 156.7 times more Sodium and 2.4 times more Zinc than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 7.4 times more Calcium, 3.7 times more Copper, 2.8 times more Magnesium, 1.7 times more Phosphorus and 2.1 times more Potassium than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.

Comparison of macro-nutrients per 5 ounces:

• Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have 12.8 times more Omega 3, 3.9 times more Carbohydrate and 3.1 times more Sugars than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.6 times more Energy, 14.2 times more Fat, 8.2 times more Saturated Fat, 9.4 times more Omega 6 and 2.2 times more Protein than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Flakes and Dry Roasted Almonds have similar amounts of Fiber per 5 oz.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Flakes as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.