Comparing Nutrients in 7 ounces Cereals, whole wheat hot natural cereal, dry VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cereals, whole wheat hot natural cereal, dry	12%	5%	83%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Cereals, whole wheat hot natural cereal, dry	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	23.4% 679kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	4.1% 3.97g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	1.86% 0.6g	26% 8.35g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	11% 1.85g	158% 27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	115% 149g	27% 35g	130g per day for Men 19-50 years
Sugars	1.15% 0.83g	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	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	% 0.079g	g per day for Men 19-50 years
Sucrose	NA	% 8.7g	g per day for Men 19-50 years
Fiber	49.6% 19g	55% 21g	38g per day for Men 19-50 years
Protein	39.7% 22.2g	75.2% 42g	56g per day for Men 19-50 years

Vitamins

	Cereals, whole wheat hot natural cereal, dry	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	66% 0.79mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.8% 0.6mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60.8% 9.72mg	45.5% 7.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.3% 1.8mg	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.7% 0.78mg	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	38.7% 155μg	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	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	17.3% 2.6mg	344% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.97% 4.76μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, whole wheat hot natural cereal, dry	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	57.7% 577mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	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	84% 6.73mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	57.6% 242mg	129% 544mg	420mg per day for Men 19-50 years
Manganese	276% 6.35mg	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	107% 752mg	132% 925mg	700mg per day for Men 19-50 years
Potassium	22.7% 772mg	40.8% 1387mg	3400mg per day for Men 19-50 years
Selenium	255% 140μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	48% 5.28mg	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	0.53% 19.6g	0.15% 5.56g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, whole wheat hot natural cereal, dry VS Oil Roasted Almonds per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals, whole wheat hot natural cereal, dry versus 7 oz of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cereals, whole wheat hot natural cereal, dry vs Oil Roasted Almonds:

• 7 ounces of Cereals, whole wheat hot natural cereal, dry have 4.3 times more Vitamin B1, 1.3 times more Vitamin B3, 4 times more Vitamin B5, 3.3 times more Vitamin B6, 2.9 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 2.6 times more Vitamin B2 and 19.8 times more Vitamin E than Cereals, whole wheat hot natural cereal, dry.
• 7 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin K
• Both Cereals, whole wheat hot natural cereal, dry as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cereals, whole wheat hot natural cereal, dry vs Oil Roasted Almonds:

• 7 ounces of Cereals, whole wheat hot natural cereal, dry have 1.3 times more Manganese and 17.2 times more Selenium than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 7.3 times more Calcium, 2.1 times more Copper, 2.2 times more Magnesium and 1.8 times more Potassium than Cereals, whole wheat hot natural cereal, dry.
• Both Cereals, whole wheat hot natural cereal, dry and Oil Roasted Almonds contain similar levels of Iron, Phosphorus and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals, whole wheat hot natural cereal, dry have more Omega 3 and 4.3 times more Carbohydrate than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 1.8 times more Energy, 27.6 times more Fat, 14 times more Saturated Fat, 14.5 times more Omega 6, 10.8 times more Sugars and 1.9 times more Protein than Cereals, whole wheat hot natural cereal, dry.
• Both Cereals, whole wheat hot natural cereal, dry and Oil Roasted Almonds offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3