Comparing Nutrients in 7 ounces Snacks, KELLOGG, KELLOGG VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, KELLOGG, KELLOGG	5%	21%	74%
Almonds	14%	72%	14%

Macro Nutrients

	Snacks, KELLOGG, KELLOGG	Almonds	Recommended Dietary Allowance
Energy	25% 724kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	17.7% 17.2g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	8.94% 2.86g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	64.5% 1.03g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	47% 8g	144% 24.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	103% 134g	33% 42.8g	130g per day for Men 19-50 years
Sugars	79.3% 57.5g	12% 8.63g	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	25% 18.2g	0.3% 0.22g	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	% 24.6g	% 0.34g	g per day for Men 19-50 years
Sucrose	% 8.14g	% 7.84g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	65.3% 25g	38g per day for Men 19-50 years
Protein	15% 8.37g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Snacks, KELLOGG, KELLOGG	Almonds	Recommended Dietary Allowance
Vitamin A	133% 1199μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	191% 2.3mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	316% 4.1mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	239% 38.2mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	280% 3.64mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	377% 113μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.95% 27.8μg	22% 87.3μg	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	17% 15.5mg	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	12.3% 1.85mg	339% 51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.3% 30.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, KELLOGG, KELLOGG	Almonds	Recommended Dietary Allowance
Calcium	114% 1143mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	31.3% 0.28mg	227% 2.05mg	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	152% 12mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	17.5% 73.4mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	86% 1.98mg	188% 4.32mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	200% 90μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	38% 266mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	14.4% 490mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	20.2% 11μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	47% 703mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	95% 10.4mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	0.9% 33g	0.24% 8.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Snacks, KELLOGG, KELLOGG vs Almonds:

• Snacks, KELLOGG, KELLOGG have more Vitamin A, 5.6 times more Vitamin B1, 1.8 times more Vitamin B2, 5.3 times more Vitamin B3, 13.4 times more Vitamin B6, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 3.1 times more Vitamin B9 and 27.6 times more Vitamin E than Snacks, KELLOGG, KELLOGG.
• Both Snacks, KELLOGG, KELLOGG and Almonds have similar amounts of Vitamin B5 per 7 oz.
• Both Snacks, KELLOGG, KELLOGG as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Snacks, KELLOGG, KELLOGG vs Almonds:

• Snacks, KELLOGG, KELLOGG have 2.1 times more Calcium, 1.7 times more Iron, 1.4 times more Selenium, 354 times more Sodium and 1.7 times more Zinc than Almonds.
• While Almonds contain 7.3 times more Copper, 7.3 times more Magnesium, 2.2 times more Manganese, 3.6 times more Phosphorus and 3 times more Potassium than Snacks, KELLOGG, KELLOGG.

Comparison of macro-nutrients per 7 ounces:

• Snacks, KELLOGG, KELLOGG have 173.3 times more Omega 3, 3.1 times more Carbohydrate, 6.7 times more Sugars and 83.5 times more Fructose than Almonds.
• While Almonds contain 1.6 times more Energy, 5.8 times more Fat, 2.6 times more Saturated Fat, 3.1 times more Omega 6, 4.2 times more Fiber and 5 times more Protein than Snacks, KELLOGG, KELLOGG.
• Both Snacks, KELLOGG, KELLOGG as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.