Comparing Nutrients in 7 ounces Almonds VS Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit	12%	5%	83%

Macro Nutrients

	Almonds	Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit	Recommended Dietary Allowance
Energy	39.6% 1149kcal	23% 669kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	4.1% 4g	97g per day for Men 19-50 years
Saturated Fat	23.6% 7.54g	2.54% 0.81g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	9.55% 0.15g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	13.3% 2.27g	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	121% 157g	130g per day for Men 19-50 years
Sugars	12% 8.63g	2.57% 1.87g	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	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	% 0.34g	% 0g	g per day for Men 19-50 years
Sucrose	% 7.84g	% 1.1g	g per day for Men 19-50 years
Fiber	65.3% 25g	64.8% 24.6g	38g per day for Men 19-50 years
Protein	75% 42g	40.3% 22.6g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.26mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.18mg	77.6% 12.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	12.2% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	26% 0.34mg	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	21.3% 85.3μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	339% 51mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.3% 2.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit	Recommended Dietary Allowance
Calcium	53.4% 534mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	227% 2.05mg	83.8% 0.75mg	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	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	128% 536mg	61.4% 258mg	420mg per day for Men 19-50 years
Manganese	188% 4.32mg	217% 5mg	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	106% 744mg	700mg per day for Men 19-50 years
Potassium	42.8% 1455mg	22.2% 756mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	52% 5.74mg	11mg per day for Men 19-50 years
Water	0.24% 8.75g	0.33% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Almonds vs Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit:

• Almonds have 12.6 times more Vitamin B2, 1.5 times more Vitamin B5 and more Vitamin E than Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit.
• While Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit contain 1.4 times more Vitamin B1, 1.7 times more Vitamin B3 and more Vitamin K than Almonds.
• Both Almonds and Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit have similar amounts of Vitamin B6 and Vitamin B9 per 7 oz.
• Both Almonds as well as Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Almonds vs Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit:

• Almonds have 4.8 times more Calcium, 2.7 times more Copper, 1.4 times more Iron, 2.1 times more Magnesium, 1.3 times more Phosphorus, 1.9 times more Potassium and 1.5 times more Selenium than Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit.
• Both Almonds and Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit have similar amounts of Manganese and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Almonds have 1.7 times more Energy, 24.8 times more Fat, 9.3 times more Saturated Fat, 10.8 times more Omega 6, 4.6 times more Sugars and 1.9 times more Protein than Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit.
• While Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit contain 25.7 times more Omega 3 and 3.7 times more Carbohydrate than Almonds.
• Both Almonds and Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit have similar amounts of Fiber per 7 oz.
• Both Almonds as well as Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.