Comparing Nutrients in 7 ounces Blanched Almonds VS Cereals ready-to-eat, ALPEN

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cereals ready-to-eat, ALPEN	12%	8%	80%

Macro Nutrients

	Blanched Almonds	Cereals ready-to-eat, ALPEN	Recommended Dietary Allowance
Energy	40.4% 1171kcal	24% 699kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	6.75% 6.55g	97g per day for Men 19-50 years
Saturated Fat	24.5% 7.84g	3.08% 0.98g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	5.46% 0.087g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	10.3% 1.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.5% 37g	116% 150g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	54.7% 39.7g	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% 0g	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	% 0.06g	NA	g per day for Men 19-50 years
Sucrose	% 8.85g	NA	g per day for Men 19-50 years
Fiber	51.7% 19.6g	47.5% 18g	38g per day for Men 19-50 years
Protein	76% 42.5g	39.7% 22.2g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Cereals ready-to-eat, ALPEN	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.6% 0.38mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.4mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	26.3% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	42.7% 0.56mg	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	24.3% 97μg	15% 59.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	9.92% 0.24μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	19% 17.3mg	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	314% 47mg	6.75% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.13% 4.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Cereals ready-to-eat, ALPEN	Recommended Dietary Allowance
Calcium	47% 468mg	29% 292mg	1000mg per day for Men 19-50 years
Copper	226% 2.04mg	66% 0.6mg	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	81.4% 6.5mg	74.4% 5.95mg	8mg per day for Men 19-50 years
Magnesium	127% 532mg	44.4% 187mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	NA	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	136% 955mg	105% 736mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	24.4% 830mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	62.4% 34.3μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	3.57% 53.6mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	54% 5.95mg	11mg per day for Men 19-50 years
Water	0.24% 8.95g	0.4% 14.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Blanched Almonds vs Cereals ready-to-eat, ALPEN:

• Blanched Almonds have 1.8 times more Vitamin B2, 1.7 times more Vitamin B3, 1.6 times more Vitamin B9 and 46.6 times more Vitamin E than Cereals ready-to-eat, ALPEN.
• While Cereals ready-to-eat, ALPEN contain 2.1 times more Vitamin B1, 2.4 times more Vitamin B6, more Vitamin B12, more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds as well as Cereals ready-to-eat, ALPEN have insufficient amounts of Vitamin A and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Blanched Almonds vs Cereals ready-to-eat, ALPEN:

• Blanched Almonds have 1.6 times more Calcium, 3.4 times more Copper, 2.9 times more Magnesium, 1.3 times more Phosphorus and 1.6 times more Potassium than Cereals ready-to-eat, ALPEN.
• While Cereals ready-to-eat, ALPEN contain 5.4 times more Selenium and 1.4 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Cereals ready-to-eat, ALPEN have similar amounts of Iron and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Blanched Almonds have 1.7 times more Energy, 15.9 times more Fat, 8 times more Saturated Fat, 14.1 times more Omega 6 and 1.9 times more Protein than Cereals ready-to-eat, ALPEN.
• While Cereals ready-to-eat, ALPEN contain 11 times more Omega 3, 4.1 times more Carbohydrate and 4.3 times more Sugars than Blanched Almonds.
• Both Blanched Almonds and Cereals ready-to-eat, ALPEN have similar amounts of Fiber per 7 oz.
• Both Blanched Almonds as well as Cereals ready-to-eat, ALPEN have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.