Comparing Nutrients in 7 ounces Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	8%	4%	88%
Almonds	14%	72%	14%

Macro Nutrients

	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	Almonds	Recommended Dietary Allowance
Energy	24% 699kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.77g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	1.86% 0.6g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	10% 1.7g	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	128% 166g	33% 42.8g	130g per day for Men 19-50 years
Sugars	61% 44.3g	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	50% 19g	65.3% 25g	38g per day for Men 19-50 years
Protein	27.6% 15.5g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	119% 1.43mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	125% 1.63mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.75mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	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	95% 381μg	22% 87.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	238% 5.7μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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	4.23% 0.64mg	339% 51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	Almonds	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	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	86% 6.87mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	44% 185mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	362% 8.33mg	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	78.2% 548mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	19% 649mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	52% 5.7mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	0.32% 12g	0.24% 8.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size vs Almonds:

• Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size have 3.5 times more Vitamin B1, 2.7 times more Vitamin B3, 1.9 times more Vitamin B5, 7 times more Vitamin B6, 4.4 times more Vitamin B9 and more Vitamin B12 than Almonds.
• While Almonds contain 1.4 times more Vitamin B2 and 80.1 times more Vitamin E than Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size.
• Both Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size as well as Almonds have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size vs Almonds:

• Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size have 1.9 times more Manganese and 19 times more Sodium than Almonds.
• While Almonds contain 20.7 times more Calcium, 6 times more Copper, 2.9 times more Magnesium, 1.7 times more Phosphorus and 2.2 times more Potassium than Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size.
• Both Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size and Almonds have similar amounts of Iron, Selenium and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size have 21 times more Omega 3, 3.9 times more Carbohydrate and 5.1 times more Sugars than Almonds.
• While Almonds contain 1.6 times more Energy, 26.3 times more Fat, 12.7 times more Saturated Fat, 14.3 times more Omega 6, 1.3 times more Fiber and 2.7 times more Protein than Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size.
• Both Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.