Comparing Nutrients in 7 ounces Cereals ready-to-eat, wheat, puffed, fortified VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, wheat, puffed, fortified	15%	3%	82%
Almonds	14%	72%	14%

Macro Nutrients

	Cereals ready-to-eat, wheat, puffed, fortified	Almonds	Recommended Dietary Allowance
Energy	25% 722kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	2.46% 2.4g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	1.24% 0.4g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	NA	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	NA	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	122% 158g	33% 42.8g	130g per day for Men 19-50 years
Sugars	NA	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	23% 8.73g	65.3% 25g	38g per day for Men 19-50 years
Protein	52% 29g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, wheat, puffed, fortified	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	430% 5.16mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	275% 3.57mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	438% 70mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.6% 1.03mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	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	16% 63.5μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	339% 51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, wheat, puffed, fortified	Almonds	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	90% 0.81mg	227% 2.05mg	0.9mg per day for Men 19-50 years
Fluoride	1.34% 53.6μg	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	786% 63mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	68.5% 288mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	151% 3.5mg	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	101% 704mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	20.3% 691mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	444% 244μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	42.6% 4.7mg	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

Nutrient Comparison: Cereals ready-to-eat, wheat, puffed, fortified VS Almonds per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals ready-to-eat, wheat, puffed, fortified 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, wheat, puffed, fortified vs Almonds:

• 7 ounces of Cereals ready-to-eat, wheat, puffed, fortified have 12.7 times more Vitamin B1, 1.6 times more Vitamin B2, 9.8 times more Vitamin B3 and 1.2 times more Vitamin B6 than Almonds.
• While 7 oz of Almonds contain 1.4 times more Vitamin B9 than Cereals ready-to-eat, wheat, puffed, fortified.
• Both Cereals ready-to-eat, wheat, puffed, fortified and Almonds provide similar amounts of Vitamin B5 per seven ounces.
• Both Cereals ready-to-eat, wheat, puffed, fortified as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Cereals ready-to-eat, wheat, puffed, fortified vs Almonds:

• 7 ounces of Cereals ready-to-eat, wheat, puffed, fortified have 8.5 times more Iron and 30 times more Selenium than Almonds.
• While 7 oz of Almonds contain 9.6 times more Calcium, 2.5 times more Copper, 1.9 times more Magnesium, 1.4 times more Phosphorus, 2.1 times more Potassium and 1.3 times more Zinc than Cereals ready-to-eat, wheat, puffed, fortified.
• Both Cereals ready-to-eat, wheat, puffed, fortified and Almonds contain similar levels of Manganese per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals ready-to-eat, wheat, puffed, fortified have 3.7 times more Carbohydrate than Almonds.
• While 7 oz of Almonds contain 1.6 times more Energy, 41.6 times more Fat, 19 times more Saturated Fat, 2.8 times more Fiber and 1.4 times more Protein than Cereals ready-to-eat, wheat, puffed, fortified.