Comparing Nutrients in 7 ounces Cereals ready-to-eat, WEETABIX whole grain cereal VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, WEETABIX whole grain cereal	12%	6%	82%
Almonds	14%	72%	14%

Macro Nutrients

	Cereals ready-to-eat, WEETABIX whole grain cereal	Almonds	Recommended Dietary Allowance
Energy	25.4% 736kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	5.85% 5.68g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	2.98% 0.95g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	7.07% 0.11g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	13% 2.2g	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	124% 162g	33% 42.8g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	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	59.5% 22.6g	65.3% 25g	38g per day for Men 19-50 years
Protein	40.5% 22.7g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, WEETABIX whole grain cereal	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	319% 3.83mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	150% 1.94mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71% 11.3mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70.2% 0.91mg	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	23% 91μg	22% 87.3μg	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	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	13% 1.94mg	339% 51mg	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, WEETABIX whole grain cereal	Almonds	Recommended Dietary Allowance
Calcium	11.3% 113mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	137% 1.23mg	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	319% 25.5mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	NA	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	48.8% 341mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	25% 851mg	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	49% 736mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	0.16% 5.95g	0.24% 8.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cereals ready-to-eat, WEETABIX whole grain cereal vs Almonds:

• Cereals ready-to-eat, WEETABIX whole grain cereal have 9.4 times more Vitamin B1, 1.6 times more Vitamin B3, 3.4 times more Vitamin B6 and more Vitamin K than Almonds.
• While Almonds contain 26.2 times more Vitamin E than Cereals ready-to-eat, WEETABIX whole grain cereal.
• Both Cereals ready-to-eat, WEETABIX whole grain cereal and Almonds have similar amounts of Vitamin B2 and Vitamin B9 per 7 oz.
• Both Cereals ready-to-eat, WEETABIX whole grain cereal as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cereals ready-to-eat, WEETABIX whole grain cereal vs Almonds:

• Cereals ready-to-eat, WEETABIX whole grain cereal have 3.5 times more Iron, 1.4 times more Selenium and 371 times more Sodium than Almonds.
• While Almonds contain 4.7 times more Calcium, 1.7 times more Copper, 2.9 times more Magnesium, 2.8 times more Phosphorus, 1.7 times more Potassium and 1.8 times more Zinc than Cereals ready-to-eat, WEETABIX whole grain cereal.

Comparison of macro-nutrients per 7 ounces:

• Cereals ready-to-eat, WEETABIX whole grain cereal have 19 times more Omega 3, 3.8 times more Carbohydrate and 1.3 times more Sugars than Almonds.
• While Almonds contain 1.6 times more Energy, 17.5 times more Fat, 7.9 times more Saturated Fat, 11.1 times more Omega 6 and 1.9 times more Protein than Cereals ready-to-eat, WEETABIX whole grain cereal.
• Both Cereals ready-to-eat, WEETABIX whole grain cereal and Almonds have similar amounts of Fiber per 7 oz.
• Both Cereals ready-to-eat, WEETABIX whole grain cereal as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.