Comparing Nutrients in 7 ounces Rice and Wheat cereal bar VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Rice and Wheat cereal bar	9%	20%	71%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Rice and Wheat cereal bar	Roasted Almonds	Recommended Dietary Allowance
Energy	28% 812kcal	41% 1187kcal	2900kcal per day for Men 19-50 years
Fat	18.6% 18g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	25.4% 8.12g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	23% 3.9g	151% 25.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	111% 144g	32% 41.7g	130g per day for Men 19-50 years
Sugars	87% 63g	13.3% 9.64g	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	NA	0.027% 0.02g	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	NA	% 0.02g	g per day for Men 19-50 years
Sucrose	NA	% 9.43g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	57% 21.6g	38g per day for Men 19-50 years
Protein	32.2% 18g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Rice and Wheat cereal bar	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	113% 1.35mg	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.53mg	183% 2.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	113% 18mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.54% 0.13mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	20.8% 0.27mg	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	7.44% 29.8μg	27.3% 109μg	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	39% 5.83mg	316% 47.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice and Wheat cereal bar	Roasted Almonds	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	40.8% 0.37mg	242% 2.2mg	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	63.5% 5.1mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	132% 554mg	420mg per day for Men 19-50 years
Manganese	121% 2.8mg	193% 4.43mg	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	38.6% 270mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	8.35% 284mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	90% 49.4μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	56.6% 849mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	32% 3.53mg	59.7% 6.57mg	11mg per day for Men 19-50 years
Water	0.4% 15g	0.13% 4.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Rice and Wheat cereal bar VS Roasted Almonds per 7 oz

Compare the macro and micronutrient content in 7 oz of Rice and Wheat cereal bar versus 7 oz of Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Rice and Wheat cereal bar vs Roasted Almonds:

• 7 ounces of Rice and Wheat cereal bar have 8.9 times more Vitamin B1, 2.5 times more Vitamin B3 and 6.7 times more Vitamin B6 than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 1.5 times more Vitamin B2, 5 times more Vitamin B5, 3.7 times more Vitamin B9 and 8.1 times more Vitamin E than Rice and Wheat cereal bar.
• 7 ounces of Rice and Wheat cereal bar have insufficient amounts of Vitamin B5
• Both Rice and Wheat cereal bar as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Rice and Wheat cereal bar vs Roasted Almonds:

• 7 ounces of Rice and Wheat cereal bar have 12.5 times more Selenium and 142.7 times more Sodium than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 8.6 times more Calcium, 5.9 times more Copper, 1.5 times more Iron, 6.1 times more Magnesium, 1.6 times more Manganese, 3.5 times more Phosphorus, 5 times more Potassium and 1.9 times more Zinc than Rice and Wheat cereal bar.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Rice and Wheat cereal bar have 8.2 times more Omega 3, 3.5 times more Carbohydrate and 6.5 times more Sugars than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 1.5 times more Energy, 5.8 times more Fat, more Saturated Fat, 6.6 times more Omega 6, 6.1 times more Fiber and 2.3 times more Protein than Rice and Wheat cereal bar.
• 7 ounces of Roasted Almonds provide inadequate amounts of Omega 3