Comparing Nutrients in 7 ounces Cereals ready-to-eat, POST Raisin Bran Cereal VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST Raisin Bran Cereal	8%	4%	88%
Almonds	14%	72%	14%

Macro Nutrients

	Cereals ready-to-eat, POST Raisin Bran Cereal	Almonds	Recommended Dietary Allowance
Energy	22% 643kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	3.27% 3.18g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	1.84% 0.59g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	7.57% 0.12g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	8.58% 1.46g	144% 24.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	120% 157g	33% 42.8g	130g per day for Men 19-50 years
Sugars	90% 65.3g	12% 8.63g	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	0.3% 0.22g	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	% 0.34g	g per day for Men 19-50 years
Sucrose	NA	% 7.84g	g per day for Men 19-50 years
Fiber	71.5% 27g	65.3% 25g	38g per day for Men 19-50 years
Protein	27% 15g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST Raisin Bran Cereal	Almonds	Recommended Dietary Allowance
Vitamin A	83.8% 754μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	99% 1.2mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	107% 1.4mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	105% 17mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.18% 0.41mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.6mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	377% 113μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	168% 673μg	22% 87.3μg	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	2% 1.8mg	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	7.14% 1.07mg	339% 51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST Raisin Bran Cereal	Almonds	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	88% 0.79mg	227% 2.05mg	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	454% 36.3mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	79.4% 333mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	277% 6.37mg	188% 4.32mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	200% 90μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	96% 673mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	30.6% 1042mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	21.3% 11.7μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	50.5% 758mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	68.6% 7.54mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	0.46% 17g	0.24% 8.75g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, POST Raisin Bran Cereal VS Almonds per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals ready-to-eat, POST Raisin Bran Cereal versus 7 oz of 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 Raisin Bran Cereal vs Almonds:

• 7 ounces of Cereals ready-to-eat, POST Raisin Bran Cereal have more Vitamin A, 2.9 times more Vitamin B1, 2.3 times more Vitamin B3, 5.8 times more Vitamin B6, 7.7 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Almonds.
• While 7 oz of Almonds contain 1.6 times more Vitamin B2, 2.3 times more Vitamin B5 and 47.5 times more Vitamin E than Cereals ready-to-eat, POST Raisin Bran Cereal.
• 7 ounces of Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• Both Cereals ready-to-eat, POST Raisin Bran Cereal as well as Almonds have insufficient amounts of Vitamin C and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Cereals ready-to-eat, POST Raisin Bran Cereal vs Almonds:

• 7 ounces of Cereals ready-to-eat, POST Raisin Bran Cereal have 4.9 times more Iron, 1.5 times more Manganese, 1.4 times more Selenium, 382 times more Sodium and 1.2 times more Zinc than Almonds.
• While 7 oz of Almonds contain 6.1 times more Calcium, 2.6 times more Copper, 1.6 times more Magnesium, 1.4 times more Phosphorus and 1.4 times more Potassium than Cereals ready-to-eat, POST Raisin Bran Cereal.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals ready-to-eat, POST Raisin Bran Cereal have 20.3 times more Omega 3, 3.7 times more Carbohydrate and 7.6 times more Sugars than Almonds.
• While 7 oz of Almonds contain 1.8 times more Energy, 31.2 times more Fat, 12.8 times more Saturated Fat, 16.8 times more Omega 6 and 2.8 times more Protein than Cereals ready-to-eat, POST Raisin Bran Cereal.
• Both Cereals ready-to-eat, POST Raisin Bran Cereal and Almonds offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Almonds provide inadequate amounts of Omega 3