Comparing Nutrients in 7 ounces Cereals ready-to-eat, POST, FRUITY PEBBLES VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, FRUITY PEBBLES	5%	9%	86%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Cereals ready-to-eat, POST, FRUITY PEBBLES	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	27.5% 798kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	8.22% 7.98g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	22.3% 7.14g	26% 8.35g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	158% 27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	131% 171g	27% 35g	130g per day for Men 19-50 years
Sugars	94% 68g	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	4.18% 1.6g	55% 21g	38g per day for Men 19-50 years
Protein	16.4% 9.17g	75.2% 42g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, FRUITY PEBBLES	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	184% 1653μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	230% 2.76mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	240% 3.1mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	230% 36.8mg	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	282% 3.67mg	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	184% 734μg	13.4% 53.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	460% 11μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	49% 44mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	98% 587IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.7% 0.26mg	344% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.15% 2.58μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, FRUITY PEBBLES	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	3.77% 37.7mg	57.7% 577mg	1000mg per day for Men 19-50 years
Copper	31% 0.28mg	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	165% 13.2mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	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	20% 141mg	132% 925mg	700mg per day for Men 19-50 years
Potassium	4.2% 143mg	40.8% 1387mg	3400mg per day for Men 19-50 years
Selenium	37% 20.2μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	70.3% 1054mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	100% 11mg	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	0.16% 5.95g	0.15% 5.56g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, POST, FRUITY PEBBLES VS Oil Roasted Almonds per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals ready-to-eat, POST, FRUITY PEBBLES versus 7 oz of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Cereals ready-to-eat, POST, FRUITY PEBBLES have more Vitamin A, 15.1 times more Vitamin B1, 2 times more Vitamin B2, 5.1 times more Vitamin B3, 15.7 times more Vitamin B6, 13.7 times more Vitamin B9, more Vitamin B12, more Vitamin C and more Vitamin D than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 199.8 times more Vitamin E than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• 7 ounces of Cereals ready-to-eat, POST, FRUITY PEBBLES have insufficient amounts of Vitamin E
• 7 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D
• Both Cereals ready-to-eat, POST, FRUITY PEBBLES as well as Oil Roasted Almonds have insufficient amounts of Vitamin K in seven ounces.

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

• 7 ounces of Cereals ready-to-eat, POST, FRUITY PEBBLES have 1.8 times more Iron, 2.5 times more Selenium, 531 times more Sodium and 1.8 times more Zinc than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 15.3 times more Calcium, 6.8 times more Copper, 17.1 times more Magnesium, 6.6 times more Phosphorus and 9.7 times more Potassium than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• 7 ounces of Cereals ready-to-eat, POST, FRUITY PEBBLES lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals ready-to-eat, POST, FRUITY PEBBLES have 4.9 times more Carbohydrate and 7.5 times more Sugars than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 1.5 times more Energy, 13.7 times more Fat, 160.9 times more Omega 6, 13.1 times more Fiber and 4.6 times more Protein than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• Both Cereals ready-to-eat, POST, FRUITY PEBBLES and Oil Roasted Almonds offer comparable quantities of Saturated Fat per seven ounces.
• 7 ounces of Cereals ready-to-eat, POST, FRUITY PEBBLES provide inadequate amounts of Omega 6
• Both Cereals ready-to-eat, POST, FRUITY PEBBLES as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in seven ounces.