Comparing Nutrients in 7 ounces Almonds VS Cereals ready-to-eat, POST, GOLDEN CRISP

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cereals ready-to-eat, POST, GOLDEN CRISP	6%	4%	90%

Macro Nutrients

	Almonds	Cereals ready-to-eat, POST, GOLDEN CRISP	Recommended Dietary Allowance
Energy	39.6% 1149kcal	26% 754kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	3.48% 3.37g	97g per day for Men 19-50 years
Saturated Fat	23.6% 7.54g	1.24% 0.4g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	6.56% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 42.8g	138% 179g	130g per day for Men 19-50 years
Sugars	12% 8.63g	147% 106g	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	0.3% 0.22g	NA	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	% 0.34g	NA	g per day for Men 19-50 years
Sucrose	% 7.84g	NA	g per day for Men 19-50 years
Fiber	65.3% 25g	26% 9.92g	38g per day for Men 19-50 years
Protein	75% 42g	19.5% 11g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cereals ready-to-eat, POST, GOLDEN CRISP	Recommended Dietary Allowance
Vitamin A	0% 0μg	183% 1651μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	232% 2.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.26mg	244% 3.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.18mg	229% 36.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	290% 3.77mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	377% 113μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22% 87.3μg	184% 734μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	463% 11μg	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	98% 587IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	339% 51mg	4.37% 0.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Cereals ready-to-eat, POST, GOLDEN CRISP	Recommended Dietary Allowance
Calcium	53.4% 534mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	227% 2.05mg	44% 0.4mg	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	92% 7.36mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	128% 536mg	28% 117mg	420mg per day for Men 19-50 years
Manganese	188% 4.32mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	200% 90μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	136% 955mg	64.4% 450mg	700mg per day for Men 19-50 years
Potassium	42.8% 1455mg	10.3% 349mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	175% 96μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	12.6% 189mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	101% 11mg	11mg per day for Men 19-50 years
Water	0.24% 8.75g	0.075% 2.78g	3700g per day for Men 19-50 years

Nutrient Comparison: Almonds VS Cereals ready-to-eat, POST, GOLDEN CRISP per 7 oz

Compare the macro and micronutrient content in 7 oz of Almonds versus 7 oz of Cereals ready-to-eat, POST, GOLDEN CRISP to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Almonds vs Cereals ready-to-eat, POST, GOLDEN CRISP:

• 7 ounces of Almonds have 77.7 times more Vitamin E than Cereals ready-to-eat, POST, GOLDEN CRISP.
• While 7 oz of Cereals ready-to-eat, POST, GOLDEN CRISP contain more Vitamin A, 6.8 times more Vitamin B1, 1.4 times more Vitamin B2, 5.1 times more Vitamin B3, 13.9 times more Vitamin B6, 8.4 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Almonds.
• 7 ounces of Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• Both Almonds as well as Cereals ready-to-eat, POST, GOLDEN CRISP have insufficient amounts of Vitamin C and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Almonds vs Cereals ready-to-eat, POST, GOLDEN CRISP:

• 7 ounces of Almonds have 17.9 times more Calcium, 5.2 times more Copper, 4.6 times more Magnesium, 2.1 times more Phosphorus and 4.2 times more Potassium than Cereals ready-to-eat, POST, GOLDEN CRISP.
• While 7 oz of Cereals ready-to-eat, POST, GOLDEN CRISP contain 1.8 times more Iron, 11.9 times more Selenium, 95 times more Sodium and 1.8 times more Zinc than Almonds.
• 7 ounces of Cereals ready-to-eat, POST, GOLDEN CRISP lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Almonds have 1.5 times more Energy, 29.4 times more Fat, 19 times more Saturated Fat, 21.9 times more Omega 6, 2.5 times more Fiber and 3.8 times more Protein than Cereals ready-to-eat, POST, GOLDEN CRISP.
• While 7 oz of Cereals ready-to-eat, POST, GOLDEN CRISP contain 12.7 times more Omega 3, 4.2 times more Carbohydrate and 12.3 times more Sugars than Almonds.
• 7 ounces of Almonds provide inadequate amounts of Omega 3