Comparing Nutrients in 7 ounces Cereals ready-to-eat, FAMILIA VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, FAMILIA	10%	15%	75%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Cereals ready-to-eat, FAMILIA	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	26.6% 770kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.5g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	26% 8.35g	32g per day for Men 19-50 years
Omega 3	11.4% 0.18g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	18% 3.07g	158% 27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	113% 146g	27% 35g	130g per day for Men 19-50 years
Sugars	63.5% 46g	12.5% 9.03g	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% 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	NA	% 0.079g	g per day for Men 19-50 years
Sucrose	NA	% 8.7g	g per day for Men 19-50 years
Fiber	44.4% 17g	55% 21g	38g per day for Men 19-50 years
Protein	33.7% 19g	75.2% 42g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, FAMILIA	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84% 1.1mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.3% 3.57mg	45.5% 7.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	18% 0.23mg	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	7.94% 31.8μg	13.4% 53.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	24% 0.58μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.32% 1.2mg	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	15.3% 2.3mg	344% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.54μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, FAMILIA	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	34.3% 343mg	57.7% 577mg	1000mg per day for Men 19-50 years
Copper	89.7% 0.81mg	211% 1.9mg	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	69% 5.5mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	150% 629mg	129% 544mg	420mg per day for Men 19-50 years
Manganese	NA	212% 4.9mg	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	96% 669mg	132% 925mg	700mg per day for Men 19-50 years
Potassium	29% 980mg	40.8% 1387mg	3400mg per day for Men 19-50 years
Selenium	62.4% 34.3μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	34.6% 3.8mg	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	0.1% 3.77g	0.15% 5.56g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cereals ready-to-eat, FAMILIA vs Oil Roasted Almonds:

• Cereals ready-to-eat, FAMILIA have 3.5 times more Vitamin B1, more Vitamin B12 and more Vitamin K than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.4 times more Vitamin B2, 2 times more Vitamin B3, 1.7 times more Vitamin B9 and 22.4 times more Vitamin E than Cereals ready-to-eat, FAMILIA.
• Both Cereals ready-to-eat, FAMILIA and Oil Roasted Almonds have similar amounts of Vitamin B6 per 7 oz.
• Both Cereals ready-to-eat, FAMILIA as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cereals ready-to-eat, FAMILIA vs Oil Roasted Almonds:

• Cereals ready-to-eat, FAMILIA have 4.2 times more Selenium than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.7 times more Calcium, 2.3 times more Copper, 1.3 times more Iron, 1.4 times more Phosphorus, 1.4 times more Potassium and 1.6 times more Zinc than Cereals ready-to-eat, FAMILIA.
• Both Cereals ready-to-eat, FAMILIA and Oil Roasted Almonds have similar amounts of Magnesium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cereals ready-to-eat, FAMILIA have more Omega 3, 4.2 times more Carbohydrate and 5.1 times more Sugars than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.6 times more Energy, 8.8 times more Fat, 5.9 times more Saturated Fat, 8.7 times more Omega 6 and 2.2 times more Protein than Cereals ready-to-eat, FAMILIA.
• Both Cereals ready-to-eat, FAMILIA and Oil Roasted Almonds have similar amounts of Fiber per 7 oz.
• Both Cereals ready-to-eat, FAMILIA as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.