Comparing Nutrients in 7 ounces Roasted Almonds VS Cereals ready-to-eat, WEETABIX whole grain cereal

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Cereals ready-to-eat, WEETABIX whole grain cereal	12%	6%	82%

Macro Nutrients

	Roasted Almonds	Cereals ready-to-eat, WEETABIX whole grain cereal	Recommended Dietary Allowance
Energy	41% 1187kcal	25.4% 736kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	5.85% 5.68g	97g per day for Men 19-50 years
Saturated Fat	25.4% 8.12g	2.98% 0.95g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	7.07% 0.11g	1.6g per day for Men 19-50 years
Omega 6	151% 25.7g	13% 2.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 41.7g	124% 162g	130g per day for Men 19-50 years
Sugars	13.3% 9.64g	15.6% 11.3g	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	0.027% 0.02g	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	% 0.02g	NA	g per day for Men 19-50 years
Sucrose	% 9.43g	NA	g per day for Men 19-50 years
Fiber	57% 21.6g	59.5% 22.6g	38g per day for Men 19-50 years
Protein	74.3% 41.6g	40.5% 22.7g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Cereals ready-to-eat, WEETABIX whole grain cereal	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.7% 0.15mg	319% 3.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	183% 2.38mg	150% 1.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	71% 11.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	70.2% 0.91mg	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	27.3% 109μg	23% 91μg	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	0% 0mg	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	316% 47.4mg	13% 1.94mg	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

	Roasted Almonds	Cereals ready-to-eat, WEETABIX whole grain cereal	Recommended Dietary Allowance
Calcium	53% 532mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	242% 2.2mg	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	93% 7.4mg	319% 25.5mg	8mg per day for Men 19-50 years
Magnesium	132% 554mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	193% 4.43mg	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	134% 935mg	48.8% 341mg	700mg per day for Men 19-50 years
Potassium	41.6% 1415mg	25% 851mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	21.3% 11.7μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	49% 736mg	1500mg per day for Men 19-50 years
Zinc	59.7% 6.57mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	0.13% 4.8g	0.16% 5.95g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Cereals ready-to-eat, WEETABIX whole grain cereal per 7 oz

Compare the macro and micronutrient content in 7 oz of Roasted Almonds versus 7 oz of Cereals ready-to-eat, WEETABIX whole grain cereal to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Roasted Almonds vs Cereals ready-to-eat, WEETABIX whole grain cereal:

• 7 ounces of Roasted Almonds have 1.2 times more Vitamin B2 and 24.4 times more Vitamin E than Cereals ready-to-eat, WEETABIX whole grain cereal.
• While 7 oz of Cereals ready-to-eat, WEETABIX whole grain cereal contain 25.1 times more Vitamin B1, 1.6 times more Vitamin B3 and 3.4 times more Vitamin B6 than Dry Roasted Almonds.
• Both Roasted Almonds and Cereals ready-to-eat, WEETABIX whole grain cereal provide similar amounts of Vitamin B9 per seven ounces.
• Both Dry Roasted Almonds as well as Cereals ready-to-eat, WEETABIX whole grain cereal have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Roasted Almonds vs Cereals ready-to-eat, WEETABIX whole grain cereal:

• 7 ounces of Roasted Almonds have 4.7 times more Calcium, 1.8 times more Copper, 3 times more Magnesium, 2.7 times more Phosphorus, 1.7 times more Potassium and 1.9 times more Zinc than Cereals ready-to-eat, WEETABIX whole grain cereal.
• While 7 oz of Cereals ready-to-eat, WEETABIX whole grain cereal contain 3.4 times more Iron, 3 times more Selenium and 123.7 times more Sodium than Dry Roasted Almonds.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Almonds have 1.6 times more Energy, 18.4 times more Fat, 8.5 times more Saturated Fat, 11.7 times more Omega 6 and 1.8 times more Protein than Cereals ready-to-eat, WEETABIX whole grain cereal.
• While 7 oz of Cereals ready-to-eat, WEETABIX whole grain cereal contain 5.7 times more Omega 3 and 3.9 times more Carbohydrate than Dry Roasted Almonds.
• Both Roasted Almonds and Cereals ready-to-eat, WEETABIX whole grain cereal offer comparable quantities of Sugars and Fiber per seven ounces.
• 7 ounces of Roasted Almonds provide inadequate amounts of Omega 3