Comparing Nutrients in 7 ounces Almonds VS Toasted Wheat Germ Cereals

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Toasted Wheat Germ Cereals	28%	23%	49%

Macro Nutrients

	Almonds	Toasted Wheat Germ Cereals	Recommended Dietary Allowance
Energy	39.6% 1149kcal	26% 758kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	22% 21.2g	97g per day for Men 19-50 years
Saturated Fat	23.6% 7.54g	11.3% 3.63g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	99% 1.6g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	68% 11.5g	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	75.7% 98g	130g per day for Men 19-50 years
Sugars	12% 8.63g	21.4% 15.5g	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	% 15.5g	g per day for Men 19-50 years
Fiber	65.3% 25g	79% 30g	38g per day for Men 19-50 years
Protein	75% 42g	103% 57.7g	56g per day for Men 19-50 years

Vitamins

	Almonds	Toasted Wheat Germ Cereals	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	276% 3.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.26mg	125% 1.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.18mg	69.3% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	55% 2.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	149% 1.94mg	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	175% 699μg	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	13.2% 12mg	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	212% 31.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Toasted Wheat Germ Cereals	Recommended Dietary Allowance
Calcium	53.4% 534mg	8.93% 89.3mg	1000mg per day for Men 19-50 years
Copper	227% 2.05mg	137% 1.23mg	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	225% 18mg	8mg per day for Men 19-50 years
Magnesium	128% 536mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	188% 4.32mg	1722% 39.6mg	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	325% 2274mg	700mg per day for Men 19-50 years
Potassium	42.8% 1455mg	55.3% 1879mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	235% 129μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	301% 33mg	11mg per day for Men 19-50 years
Water	0.24% 8.75g	0.3% 11g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Almonds vs Toasted Wheat Germ Cereals:

• Almonds have 1.4 times more Vitamin B2 and 1.6 times more Vitamin E than Plain Toasted Wheat Germ Cereals.
• While Plain Toasted Wheat Germ Cereals contain 8.1 times more Vitamin B1, 1.5 times more Vitamin B3, 3 times more Vitamin B5, 7.1 times more Vitamin B6, 8 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds as well as Plain Toasted Wheat Germ Cereals have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Almonds vs Toasted Wheat Germ Cereals:

• Almonds have 6 times more Calcium and 1.7 times more Copper than Plain Toasted Wheat Germ Cereals.
• While Plain Toasted Wheat Germ Cereals contain 2.5 times more Iron, 9.2 times more Manganese, 2.4 times more Phosphorus, 1.3 times more Potassium, 15.9 times more Selenium and 5.3 times more Zinc than Almonds.
• Both Almonds and Plain Toasted Wheat Germ Cereals have similar amounts of Magnesium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Almonds have 1.5 times more Energy, 4.7 times more Fat, 2.1 times more Saturated Fat and 2.1 times more Omega 6 than Plain Toasted Wheat Germ Cereals.
• While Plain Toasted Wheat Germ Cereals contain 266.7 times more Omega 3, 2.3 times more Carbohydrate, 1.8 times more Sugars and 1.4 times more Protein than Almonds.
• Both Almonds and Plain Toasted Wheat Germ Cereals have similar amounts of Fiber per 7 oz.
• Both Almonds as well as Plain Toasted Wheat Germ Cereals have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.