Comparing Nutrients in 7 ounces Blanched Almonds VS Cereals ready-to-eat, RALSTON CRISP RICE

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cereals ready-to-eat, RALSTON CRISP RICE	7%	3%	90%

Macro Nutrients

	Blanched Almonds	Cereals ready-to-eat, RALSTON CRISP RICE	Recommended Dietary Allowance
Energy	40.4% 1171kcal	26.2% 760kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	24.5% 7.84g	2.23% 0.71g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	3.42% 0.58g	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	132% 171g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	33% 24g	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	1.67% 1.2g	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	% 1.3g	g per day for Men 19-50 years
Sucrose	% 8.85g	% 20.4g	g per day for Men 19-50 years
Fiber	51.7% 19.6g	3.66% 1.4g	38g per day for Men 19-50 years
Protein	76% 42.5g	23.7% 13.3g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Cereals ready-to-eat, RALSTON CRISP RICE	Recommended Dietary Allowance
Vitamin A	0% 0μg	250% 2254μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.6% 0.38mg	339% 4.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.4mg	197% 2.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	359% 57.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	296% 3.84mg	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	301% 1203μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	451% 11μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	142% 128mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	100% 601IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	314% 47mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Cereals ready-to-eat, RALSTON CRISP RICE	Recommended Dietary Allowance
Calcium	47% 468mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	226% 2.04mg	33% 0.3mg	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	812% 65mg	8mg per day for Men 19-50 years
Magnesium	127% 532mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	95% 2.2mg	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	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	6.2% 210mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	65% 35.7μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	72% 1082mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	23.5% 2.58mg	11mg per day for Men 19-50 years
Water	0.24% 8.95g	0.19% 7.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Cereals ready-to-eat, RALSTON CRISP RICE per 7 oz

Compare the macro and micronutrient content in 7 oz of Blanched Almonds versus 7 oz of Cereals ready-to-eat, RALSTON CRISP RICE to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Blanched Almonds have 395.8 times more Vitamin E than Cereals ready-to-eat, RALSTON CRISP RICE.
• While 7 oz of Cereals ready-to-eat, RALSTON CRISP RICE contain more Vitamin A, 10.7 times more Vitamin B1, 1.8 times more Vitamin B2, 8.3 times more Vitamin B3, 16.8 times more Vitamin B6, 12.4 times more Vitamin B9, more Vitamin B12, more Vitamin C and more Vitamin D than Blanched Almonds.
• Both Blanched Almonds and Cereals ready-to-eat, RALSTON CRISP RICE provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D
• 7 ounces of Cereals ready-to-eat, RALSTON CRISP RICE have insufficient amounts of Vitamin E
• Both Blanched Almonds as well as Cereals ready-to-eat, RALSTON CRISP RICE have insufficient amounts of Vitamin K in seven ounces.

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

• 7 ounces of Blanched Almonds have 47.2 times more Calcium, 6.9 times more Copper, 11.7 times more Magnesium, 1.7 times more Manganese, 4.9 times more Phosphorus, 6.2 times more Potassium and 2.3 times more Zinc than Cereals ready-to-eat, RALSTON CRISP RICE.
• While 7 oz of Cereals ready-to-eat, RALSTON CRISP RICE contain 10 times more Iron, 5.6 times more Selenium and 28.7 times more Sodium than Blanched Almonds.
• 7 ounces of Cereals ready-to-eat, RALSTON CRISP RICE lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Blanched Almonds have 1.5 times more Energy, 41.7 times more Fat, 11 times more Saturated Fat, 42.2 times more Omega 6, 14.1 times more Fiber and 3.2 times more Protein than Cereals ready-to-eat, RALSTON CRISP RICE.
• While 7 oz of Cereals ready-to-eat, RALSTON CRISP RICE contain 4.6 times more Carbohydrate and 2.6 times more Sugars than Blanched Almonds.
• 7 ounces of Cereals ready-to-eat, RALSTON CRISP RICE provide inadequate amounts of Omega 6 and Fiber
• Both Blanched Almonds as well as Cereals ready-to-eat, RALSTON CRISP RICE provide inadequate amounts of Omega 3 in seven ounces.