Comparing Nutrients in 7 ounces Blanched Almonds VS Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	9%	13%	78%

Macro Nutrients

	Blanched Almonds	Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	Recommended Dietary Allowance
Energy	40.4% 1171kcal	26.3% 762kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	12% 11.7g	97g per day for Men 19-50 years
Saturated Fat	24.5% 7.84g	4.96% 1.6g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	8.93% 0.14g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	19% 3.23g	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	117% 152g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	69.8% 50.6g	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	58% 22g	38g per day for Men 19-50 years
Protein	76% 42.5g	31.5% 17.7g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	Recommended Dietary Allowance
Vitamin A	0% 0μg	103% 927μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.6% 0.38mg	132% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.4mg	137% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	129% 20.6mg	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	153% 2mg	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	103% 413μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	256% 6.15μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	55% 49.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	27.5% 165IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	314% 47mg	74.5% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	Recommended Dietary Allowance
Calcium	47% 468mg	7.94% 79.4mg	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	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	127% 532mg	42% 177mg	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	72.3% 506mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	18% 611mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	134% 73.4μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	28.3% 425mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	56% 6.15mg	11mg per day for Men 19-50 years
Water	0.24% 8.95g	0.33% 12.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Blanched Almonds vs Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch:

• Blanched Almonds have 4.2 times more Vitamin E than Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch.
• While Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch contain more Vitamin A, 4.2 times more Vitamin B1, 1.3 times more Vitamin B2, 3 times more Vitamin B3, 8.7 times more Vitamin B6, 4.2 times more Vitamin B9, more Vitamin B12, more Vitamin C, more Vitamin D and more Vitamin K than Blanched Almonds.

Comparing minerals per 7 ounces for Blanched Almonds vs Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch:

• Blanched Almonds have 5.9 times more Calcium, 3.4 times more Copper, 3 times more Magnesium, 1.9 times more Phosphorus and 2.1 times more Potassium than Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch.
• While Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch contain 11.6 times more Selenium and 11.3 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch have similar amounts of Iron and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Blanched Almonds have 1.5 times more Energy, 8.9 times more Fat, 4.9 times more Saturated Fat, 7.6 times more Omega 6 and 2.4 times more Protein than Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch.
• While Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch contain 18 times more Omega 3, 4.1 times more Carbohydrate and 5.5 times more Sugars than Blanched Almonds.
• Both Blanched Almonds and Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch have similar amounts of Fiber per 7 oz.
• Both Blanched Almonds as well as Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.