Comparing Nutrients in 7 ounces Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch	10%	20%	70%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch	Roasted Almonds	Recommended Dietary Allowance
Energy	26.7% 774kcal	41% 1187kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.5g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	6.82% 2.2g	25.4% 8.12g	32g per day for Men 19-50 years
Omega 3	52% 0.83g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	35.3% 6g	151% 25.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	108% 141g	32% 41.7g	130g per day for Men 19-50 years
Sugars	48% 34.7g	13.3% 9.64g	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	0.027% 0.02g	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	% 0.02g	g per day for Men 19-50 years
Sucrose	NA	% 9.43g	g per day for Men 19-50 years
Fiber	58.5% 22.2g	57% 21.6g	38g per day for Men 19-50 years
Protein	34.7% 19.4g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	83.3% 750μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	99% 1.2mg	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	107% 1.4mg	183% 2.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	105% 17mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.6mg	20.8% 0.27mg	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	168% 673μg	27.3% 109μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	207% 4.96μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.22% 0.2mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	22.5% 135IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	21.7% 3.25mg	316% 47.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.95% 7.14μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch	Roasted Almonds	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	79.4% 0.71mg	242% 2.2mg	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	695% 55.6mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	46.3% 194mg	132% 554mg	420mg per day for Men 19-50 years
Manganese	NA	193% 4.43mg	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	79% 554mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	20.4% 693mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	115% 63.5μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	31.5% 472mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	45% 4.96mg	59.7% 6.57mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.13% 4.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch VS Roasted Almonds per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch versus 7 oz of 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 GREAT GRAINS Banana Nut Crunch vs Roasted Almonds:

• 7 ounces of Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch have more Vitamin A, 7.8 times more Vitamin B1, 2.3 times more Vitamin B3, 5.9 times more Vitamin B6, 6.2 times more Vitamin B9, more Vitamin B12, more Vitamin D and more Vitamin K than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 1.7 times more Vitamin B2 and 14.6 times more Vitamin E than Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch.
• 7 ounces of Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K
• Both Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch as well as Dry Roasted Almonds have insufficient amounts of Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch vs Roasted Almonds:

• 7 ounces of Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch have 7.5 times more Iron, 16 times more Selenium and 79.3 times more Sodium than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 6.1 times more Calcium, 3.1 times more Copper, 2.8 times more Magnesium, 1.7 times more Phosphorus, 2 times more Potassium and 1.3 times more Zinc than Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch have 42 times more Omega 3, 3.4 times more Carbohydrate and 3.6 times more Sugars than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 1.5 times more Energy, 6 times more Fat, 3.7 times more Saturated Fat, 4.3 times more Omega 6 and 2.1 times more Protein than Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch.
• Both Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch and Roasted Almonds offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Roasted Almonds provide inadequate amounts of Omega 3