Comparing Nutrients in 7 ounces Almonds VS Cereals ready-to-eat, UNCLE SAM CEREAL

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cereals ready-to-eat, UNCLE SAM CEREAL	15%	24%	61%

Macro Nutrients

	Almonds	Cereals ready-to-eat, UNCLE SAM CEREAL	Recommended Dietary Allowance
Energy	39.6% 1149kcal	23.7% 687kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	23.7% 23g	97g per day for Men 19-50 years
Saturated Fat	23.6% 7.54g	5.87% 1.88g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	534% 8.54g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	19.7% 3.34g	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	100% 131g	130g per day for Men 19-50 years
Sugars	12% 8.63g	4.27% 3.1g	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	0.57% 0.42g	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	% 0.81g	g per day for Men 19-50 years
Sucrose	% 7.84g	% 1.87g	g per day for Men 19-50 years
Fiber	65.3% 25g	106% 40.3g	38g per day for Men 19-50 years
Protein	75% 42g	56.6% 31.7g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cereals ready-to-eat, UNCLE SAM CEREAL	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	112% 1.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.26mg	19.4% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.18mg	59.6% 9.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	24.6% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	146% 1.9mg	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	26.3% 105μg	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	5.3% 4.76mg	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	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.98% 3.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Cereals ready-to-eat, UNCLE SAM CEREAL	Recommended Dietary Allowance
Calcium	53.4% 534mg	19% 189mg	1000mg per day for Men 19-50 years
Copper	227% 2.05mg	166% 1.5mg	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	100% 8mg	8mg per day for Men 19-50 years
Magnesium	128% 536mg	97% 409mg	420mg per day for Men 19-50 years
Manganese	188% 4.32mg	311% 7.16mg	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% 742mg	700mg per day for Men 19-50 years
Potassium	42.8% 1455mg	26% 885mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	319% 175μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	27.3% 409mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	70% 7.68mg	11mg per day for Men 19-50 years
Water	0.24% 8.75g	0.24% 8.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Almonds VS Cereals ready-to-eat, UNCLE SAM CEREAL per 7 oz

Compare the macro and micronutrient content in 7 oz of Almonds versus 7 oz of Cereals ready-to-eat, UNCLE SAM CEREAL 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, UNCLE SAM CEREAL:

• 7 ounces of Almonds have 9 times more Vitamin B2 and 28.5 times more Vitamin E than Cereals ready-to-eat, UNCLE SAM CEREAL.
• While 7 oz of Cereals ready-to-eat, UNCLE SAM CEREAL contain 3.3 times more Vitamin B1, 1.3 times more Vitamin B3, 1.3 times more Vitamin B5, 7 times more Vitamin B6 and more Vitamin C than Almonds.
• Both Almonds and Cereals ready-to-eat, UNCLE SAM CEREAL provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Almonds have insufficient amounts of Vitamin C
• Both Almonds as well as Cereals ready-to-eat, UNCLE SAM CEREAL have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Almonds vs Cereals ready-to-eat, UNCLE SAM CEREAL:

• 7 ounces of Almonds have 2.8 times more Calcium, 1.4 times more Copper, 1.3 times more Magnesium, 1.3 times more Phosphorus and 1.6 times more Potassium than Cereals ready-to-eat, UNCLE SAM CEREAL.
• While 7 oz of Cereals ready-to-eat, UNCLE SAM CEREAL contain 1.7 times more Manganese, 21.5 times more Selenium and 206 times more Sodium than Almonds.
• Both Almonds and Cereals ready-to-eat, UNCLE SAM CEREAL contain similar levels of Iron and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Almonds have 1.7 times more Energy, 4.3 times more Fat, 4 times more Saturated Fat, 7.3 times more Omega 6, 2.8 times more Sugars and 1.3 times more Protein than Cereals ready-to-eat, UNCLE SAM CEREAL.
• While 7 oz of Cereals ready-to-eat, UNCLE SAM CEREAL contain 1434 times more Omega 3, 3.1 times more Carbohydrate and 1.6 times more Fiber than Almonds.
• 7 ounces of Almonds provide inadequate amounts of Omega 3