Comparing Nutrients in 7 ounces Cereals ready-to-eat, UNCLE SAM CEREAL VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, UNCLE SAM CEREAL	15%	24%	61%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Cereals ready-to-eat, UNCLE SAM CEREAL	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	23.7% 687kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	23.7% 23g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	5.87% 1.88g	26% 8.35g	32g per day for Men 19-50 years
Omega 3	534% 8.54g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	19.7% 3.34g	158% 27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 131g	27% 35g	130g per day for Men 19-50 years
Sugars	4.27% 3.1g	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	0.57% 0.42g	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	% 0.81g	% 0.079g	g per day for Men 19-50 years
Sucrose	% 1.87g	% 8.7g	g per day for Men 19-50 years
Fiber	106% 40.3g	55% 21g	38g per day for Men 19-50 years
Protein	56.6% 31.7g	75.2% 42g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, UNCLE SAM CEREAL	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	112% 1.35mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.4% 0.25mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.6% 9.53mg	45.5% 7.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.6% 1.23mg	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	146% 1.9mg	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	26.3% 105μg	13.4% 53.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.3% 4.76mg	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	12% 1.8mg	344% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.98% 3.57μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, UNCLE SAM CEREAL	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	19% 189mg	57.7% 577mg	1000mg per day for Men 19-50 years
Copper	166% 1.5mg	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	100% 8mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	97% 409mg	129% 544mg	420mg per day for Men 19-50 years
Manganese	311% 7.16mg	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	106% 742mg	132% 925mg	700mg per day for Men 19-50 years
Potassium	26% 885mg	40.8% 1387mg	3400mg per day for Men 19-50 years
Selenium	319% 175μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	27.3% 409mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	70% 7.68mg	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	0.24% 8.8g	0.15% 5.56g	3700g per day for Men 19-50 years

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

• Cereals ready-to-eat, UNCLE SAM CEREAL have 7.4 times more Vitamin B1, 1.3 times more Vitamin B3, 2.7 times more Vitamin B5, 8.1 times more Vitamin B6, 2 times more Vitamin B9, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 6.1 times more Vitamin B2 and 28.9 times more Vitamin E than Cereals ready-to-eat, UNCLE SAM CEREAL.
• Both Cereals ready-to-eat, UNCLE SAM CEREAL as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

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

• Cereals ready-to-eat, UNCLE SAM CEREAL have 1.5 times more Manganese, 21.5 times more Selenium, 206 times more Sodium and 1.3 times more Zinc than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 3.1 times more Calcium, 1.3 times more Copper, 1.3 times more Magnesium and 1.6 times more Potassium than Cereals ready-to-eat, UNCLE SAM CEREAL.
• Both Cereals ready-to-eat, UNCLE SAM CEREAL and Oil Roasted Almonds have similar amounts of Iron and Phosphorus per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cereals ready-to-eat, UNCLE SAM CEREAL have more Omega 3, 3.7 times more Carbohydrate and 1.9 times more Fiber than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.8 times more Energy, 4.8 times more Fat, 4.4 times more Saturated Fat, 8 times more Omega 6, 2.9 times more Sugars and 1.3 times more Protein than Cereals ready-to-eat, UNCLE SAM CEREAL.
• Both Cereals ready-to-eat, UNCLE SAM CEREAL as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.