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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, wheat, puffed, fortified	15%	3%	82%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Cereals ready-to-eat, wheat, puffed, fortified	Blanched Almonds	Recommended Dietary Allowance
Energy	25% 722kcal	40.4% 1171kcal	2900kcal per day for Men 19-50 years
Fat	2.46% 2.4g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	1.24% 0.4g	24.5% 7.84g	32g per day for Men 19-50 years
Omega 3	NA	0.5% 0.008g	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	28.5% 37g	130g per day for Men 19-50 years
Sugars	NA	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	NA	% 8.85g	g per day for Men 19-50 years
Fiber	23% 8.73g	51.7% 19.6g	38g per day for Men 19-50 years
Protein	52% 29g	76% 42.5g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, wheat, puffed, fortified	Blanched 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	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	275% 3.57mg	109% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	438% 70mg	43.4% 6.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.6% 1.03mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	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	16% 63.5μg	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	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	314% 47mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	90% 0.81mg	226% 2.04mg	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	81.4% 6.5mg	8mg per day for Men 19-50 years
Magnesium	68.5% 288mg	127% 532mg	420mg per day for Men 19-50 years
Manganese	151% 3.5mg	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	101% 704mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	20.3% 691mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	444% 244μg	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	42.6% 4.7mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	0.16% 5.95g	0.24% 8.95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cereals ready-to-eat, wheat, puffed, fortified vs Blanched Almonds:

• Cereals ready-to-eat, wheat, puffed, fortified have 13.6 times more Vitamin B1, 2.5 times more Vitamin B2, 10.1 times more Vitamin B3, 1.6 times more Vitamin B5 and 1.5 times more Vitamin B6 than Blanched Almonds.
• While Blanched Almonds contain 1.5 times more Vitamin B9 than Cereals ready-to-eat, wheat, puffed, fortified.
• Both Cereals ready-to-eat, wheat, puffed, fortified as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 7 oz.

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

• Cereals ready-to-eat, wheat, puffed, fortified have 9.7 times more Iron and 38.5 times more Selenium than Blanched Almonds.
• While Blanched Almonds contain 8.4 times more Calcium, 2.5 times more Copper, 1.8 times more Magnesium, 1.4 times more Phosphorus, 1.9 times more Potassium, 4.8 times more Sodium and 1.3 times more Zinc than Cereals ready-to-eat, wheat, puffed, fortified.
• Both Cereals ready-to-eat, wheat, puffed, fortified and Blanched Almonds have similar amounts of Manganese per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cereals ready-to-eat, wheat, puffed, fortified have 4.3 times more Carbohydrate than Blanched Almonds.
• While Blanched Almonds contain 1.6 times more Energy, 43.8 times more Fat, 19.8 times more Saturated Fat, 2.3 times more Fiber and 1.5 times more Protein than Cereals ready-to-eat, wheat, puffed, fortified.
• Both Cereals ready-to-eat, wheat, puffed, fortified as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.