Comparing Nutrients in 5 ounces Snacks, KELLOGG, KELLOGG VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, KELLOGG, KELLOGG	5%	21%	74%
Almonds	14%	72%	14%

Macro Nutrients

	Snacks, KELLOGG, KELLOGG	Almonds	Recommended Dietary Allowance
Energy	18% 517kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	12.7% 12.3g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	6.4% 2.04g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	46% 0.74g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	33.5% 5.7g	103% 17.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.7% 96g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	56.7% 41g	8.5% 6.17g	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	18% 13g	0.22% 0.16g	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	% 17.6g	% 0.24g	g per day for Men 19-50 years
Sucrose	% 5.8g	% 5.6g	g per day for Men 19-50 years
Fiber	11% 4.25g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	10.7% 6g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Snacks, KELLOGG, KELLOGG	Almonds	Recommended Dietary Allowance
Vitamin A	95% 856μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	136% 1.63mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	225% 2.93mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	171% 27.3mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.57mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	200% 2.6mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	269% 80.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.96% 20μg	15.6% 62.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	12.3% 11mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.8% 1.3mg	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18% 21.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, KELLOGG, KELLOGG	Almonds	Recommended Dietary Allowance
Calcium	81.6% 816mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	22.4% 0.2mg	162% 1.46mg	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	109% 8.7mg	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	12.5% 52.4mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	61.4% 1.4mg	134% 3.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	143% 64.2μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	27% 190mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	10.3% 350mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	33.5% 502mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	67.5% 7.43mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	0.64% 23.7g	0.17% 6.25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Snacks, KELLOGG, KELLOGG vs Almonds:

• Snacks, KELLOGG, KELLOGG have more Vitamin A, 5.6 times more Vitamin B1, 1.8 times more Vitamin B2, 5.3 times more Vitamin B3, 13.4 times more Vitamin B6, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 3.1 times more Vitamin B9 and 27.6 times more Vitamin E than Snacks, KELLOGG, KELLOGG.
• Both Snacks, KELLOGG, KELLOGG and Almonds have similar amounts of Vitamin B5 per 5 oz.
• Both Snacks, KELLOGG, KELLOGG as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Snacks, KELLOGG, KELLOGG vs Almonds:

• Snacks, KELLOGG, KELLOGG have 2.1 times more Calcium, 1.7 times more Iron, 1.4 times more Selenium, 354 times more Sodium and 1.7 times more Zinc than Almonds.
• While Almonds contain 7.3 times more Copper, 7.3 times more Magnesium, 2.2 times more Manganese, 3.6 times more Phosphorus and 3 times more Potassium than Snacks, KELLOGG, KELLOGG.

Comparison of macro-nutrients per 5 ounces:

• Snacks, KELLOGG, KELLOGG have 173.3 times more Omega 3, 3.1 times more Carbohydrate, 6.7 times more Sugars and 83.5 times more Fructose than Almonds.
• While Almonds contain 1.6 times more Energy, 5.8 times more Fat, 2.6 times more Saturated Fat, 3.1 times more Omega 6, 4.2 times more Fiber and 5 times more Protein than Snacks, KELLOGG, KELLOGG.
• Both Snacks, KELLOGG, KELLOGG as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.