Comparing Nutrients in 7 ounces Toasted Wheat Germ Cereals VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Toasted Wheat Germ Cereals	28%	23%	49%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Toasted Wheat Germ Cereals	Blanched Almonds	Recommended Dietary Allowance
Energy	26% 758kcal	40.4% 1171kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.2g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	11.3% 3.63g	24.5% 7.84g	32g per day for Men 19-50 years
Omega 3	99% 1.6g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	68% 11.5g	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	75.7% 98g	28.5% 37g	130g per day for Men 19-50 years
Sugars	21.4% 15.5g	12.7% 9.2g	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% 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	NA	% 0.06g	g per day for Men 19-50 years
Sucrose	% 15.5g	% 8.85g	g per day for Men 19-50 years
Fiber	79% 30g	51.7% 19.6g	38g per day for Men 19-50 years
Protein	103% 57.7g	76% 42.5g	56g per day for Men 19-50 years

Vitamins

	Toasted Wheat Germ Cereals	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	276% 3.3mg	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	125% 1.63mg	109% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69.3% 11mg	43.4% 6.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.76mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	149% 1.94mg	17.6% 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	175% 699μg	24.3% 97μg	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	13.2% 12mg	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	212% 31.7mg	314% 47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Wheat Germ Cereals	Blanched Almonds	Recommended Dietary Allowance
Calcium	8.93% 89.3mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	137% 1.23mg	226% 2.04mg	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	225% 18mg	81.4% 6.5mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	127% 532mg	420mg per day for Men 19-50 years
Manganese	1722% 39.6mg	158% 3.64mg	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	325% 2274mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	55.3% 1879mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	235% 129μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.24% 8.95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Toasted Wheat Germ Cereals vs Blanched Almonds:

• Plain Toasted Wheat Germ Cereals have 8.7 times more Vitamin B1, 1.6 times more Vitamin B3, 4.4 times more Vitamin B5, 8.5 times more Vitamin B6, 7.2 times more Vitamin B9, more Vitamin C and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 1.5 times more Vitamin E than Plain Toasted Wheat Germ Cereals.
• Both Plain Toasted Wheat Germ Cereals and Blanched Almonds have similar amounts of Vitamin B2 per 7 oz.
• Both Plain Toasted Wheat Germ Cereals as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Toasted Wheat Germ Cereals vs Blanched Almonds:

• Plain Toasted Wheat Germ Cereals have 2.8 times more Iron, 10.9 times more Manganese, 2.4 times more Phosphorus, 1.4 times more Potassium, 20.3 times more Selenium and 5.6 times more Zinc than Blanched Almonds.
• While Blanched Almonds contain 5.2 times more Calcium, 1.7 times more Copper and 4.8 times more Sodium than Plain Toasted Wheat Germ Cereals.
• Both Plain Toasted Wheat Germ Cereals and Blanched Almonds have similar amounts of Magnesium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Plain Toasted Wheat Germ Cereals have 200 times more Omega 3, 2.7 times more Carbohydrate, 1.7 times more Sugars, 1.5 times more Fiber and 1.4 times more Protein than Blanched Almonds.
• While Blanched Almonds contain 1.5 times more Energy, 4.9 times more Fat, 2.2 times more Saturated Fat and 2.1 times more Omega 6 than Plain Toasted Wheat Germ Cereals.
• Both Plain Toasted Wheat Germ Cereals as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.