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

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cereals ready-to-eat, UNCLE SAM CEREAL	15%	24%	61%

Macro Nutrients

	Blanched Almonds	Cereals ready-to-eat, UNCLE SAM CEREAL	Recommended Dietary Allowance
Energy	40.4% 1171kcal	23.7% 687kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	23.7% 23g	97g per day for Men 19-50 years
Saturated Fat	24.5% 7.84g	5.87% 1.88g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	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	28.5% 37g	100% 131g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	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% 0g	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	% 0.06g	% 0.81g	g per day for Men 19-50 years
Sucrose	% 8.85g	% 1.87g	g per day for Men 19-50 years
Fiber	51.7% 19.6g	106% 40.3g	38g per day for Men 19-50 years
Protein	76% 42.5g	56.6% 31.7g	56g per day for Men 19-50 years

Vitamins

	Blanched 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	31.6% 0.38mg	112% 1.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.4mg	19.4% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	59.6% 9.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	24.6% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	146% 1.9mg	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	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	314% 47mg	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

	Blanched Almonds	Cereals ready-to-eat, UNCLE SAM CEREAL	Recommended Dietary Allowance
Calcium	47% 468mg	19% 189mg	1000mg per day for Men 19-50 years
Copper	226% 2.04mg	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	81.4% 6.5mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	127% 532mg	97% 409mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	311% 7.16mg	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	106% 742mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	26% 885mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	319% 175μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	27.3% 409mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	70% 7.68mg	11mg per day for Men 19-50 years
Water	0.24% 8.95g	0.24% 8.8g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 5.6 times more Vitamin B2 and 26.4 times more Vitamin E than Cereals ready-to-eat, UNCLE SAM CEREAL.
• While Cereals ready-to-eat, UNCLE SAM CEREAL contain 3.6 times more Vitamin B1, 1.4 times more Vitamin B3, 2 times more Vitamin B5, 8.3 times more Vitamin B6, more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Cereals ready-to-eat, UNCLE SAM CEREAL have similar amounts of Vitamin B9 per 7 oz.
• Both Blanched Almonds as well as Cereals ready-to-eat, UNCLE SAM CEREAL have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

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

• Blanched Almonds have 2.5 times more Calcium, 1.4 times more Copper, 1.3 times more Magnesium, 1.3 times more Phosphorus and 1.5 times more Potassium than Cereals ready-to-eat, UNCLE SAM CEREAL.
• While Cereals ready-to-eat, UNCLE SAM CEREAL contain 2 times more Manganese, 27.6 times more Selenium, 10.8 times more Sodium and 1.3 times more Zinc than Blanched Almonds.
• Both Blanched Almonds and Cereals ready-to-eat, UNCLE SAM CEREAL have similar amounts of Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Blanched Almonds have 1.7 times more Energy, 4.5 times more Fat, 4.2 times more Saturated Fat, 7.3 times more Omega 6, 3 times more Sugars and 1.3 times more Protein than Cereals ready-to-eat, UNCLE SAM CEREAL.
• While Cereals ready-to-eat, UNCLE SAM CEREAL contain 1075.5 times more Omega 3, 3.5 times more Carbohydrate and 2.1 times more Fiber than Blanched Almonds.
• Both Blanched Almonds as well as Cereals ready-to-eat, UNCLE SAM CEREAL have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.