Comparing Nutrients in 100 grams Cereals ready-to-eat, POST, FRUITY PEBBLES VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, FRUITY PEBBLES	5%	9%	86%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Cereals ready-to-eat, POST, FRUITY PEBBLES	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	14% 402kcal	21% 607kcal	2900kcal per day for Men 19-50 years
Fat	4.14% 4g	57% 55g	97g per day for Men 19-50 years
Saturated Fat	11.3% 3.6g	13% 4.2g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.084g	79.5% 13.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66.2% 86g	13.6% 17.7g	130g per day for Men 19-50 years
Sugars	47.3% 34.3g	6.28% 4.55g	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% 0g	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	% 0.04g	g per day for Men 19-50 years
Sucrose	NA	% 4.38g	g per day for Men 19-50 years
Fiber	2.1% 0.8g	27.6% 10.5g	38g per day for Men 19-50 years
Protein	8.25% 4.62g	38% 21.2g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, FRUITY PEBBLES	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	93% 833μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	116% 1.4mg	7.67% 0.092mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	121% 1.57mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	116% 18.5mg	23% 3.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.6% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.85mg	9.08% 0.12mg	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	93% 370μg	6.75% 27μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	232% 5.56μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	24.7% 22mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	49.3% 296IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.87% 0.13mg	173% 26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.1% 1.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, FRUITY PEBBLES	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	1.9% 19mg	29% 291mg	1000mg per day for Men 19-50 years
Copper	15.6% 0.14mg	106% 0.96mg	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	83.4% 6.67mg	46% 3.68mg	8mg per day for Men 19-50 years
Magnesium	3.8% 16mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	NA	107% 2.46mg	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	10% 71mg	66.6% 466mg	700mg per day for Men 19-50 years
Potassium	2.1% 72mg	20.6% 699mg	3400mg per day for Men 19-50 years
Selenium	18.5% 10μg	7.45% 4.1μg	55μg per day for Men 19-50 years
Sodium	35.4% 531mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	50.5% 5.56mg	28% 3.07mg	11mg per day for Men 19-50 years
Water	0.081% 3g	0.076% 2.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, POST, FRUITY PEBBLES VS Oil Roasted Almonds per 100 g

Compare the macro and micronutrient content in 100 g of Cereals ready-to-eat, POST, FRUITY PEBBLES versus 100 g of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cereals ready-to-eat, POST, FRUITY PEBBLES vs Oil Roasted Almonds:

• 100 grams of Cereals ready-to-eat, POST, FRUITY PEBBLES have more Vitamin A, 15.1 times more Vitamin B1, 2 times more Vitamin B2, 5.1 times more Vitamin B3, 15.7 times more Vitamin B6, 13.7 times more Vitamin B9, more Vitamin B12, more Vitamin C and more Vitamin D than Oil Roasted Almonds.
• While 100 g of Oil Roasted Almonds contain 199.8 times more Vitamin E than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• 100 grams of Cereals ready-to-eat, POST, FRUITY PEBBLES have insufficient amounts of Vitamin E
• 100 grams of Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D
• Both Cereals ready-to-eat, POST, FRUITY PEBBLES as well as Oil Roasted Almonds have insufficient amounts of Vitamin K in 100 grams.

Comparing minerals per 100 grams for Cereals ready-to-eat, POST, FRUITY PEBBLES vs Oil Roasted Almonds:

• 100 grams of Cereals ready-to-eat, POST, FRUITY PEBBLES have 1.8 times more Iron, 2.5 times more Selenium, 531 times more Sodium and 1.8 times more Zinc than Oil Roasted Almonds.
• While 100 g of Oil Roasted Almonds contain 15.3 times more Calcium, 6.8 times more Copper, 17.1 times more Magnesium, 6.6 times more Phosphorus and 9.7 times more Potassium than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• 100 grams of Cereals ready-to-eat, POST, FRUITY PEBBLES lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cereals ready-to-eat, POST, FRUITY PEBBLES have 4.9 times more Carbohydrate and 7.5 times more Sugars than Oil Roasted Almonds.
• While 100 g of Oil Roasted Almonds contain 1.5 times more Energy, 13.7 times more Fat, 160.9 times more Omega 6, 13.1 times more Fiber and 4.6 times more Protein than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• Both Cereals ready-to-eat, POST, FRUITY PEBBLES and Oil Roasted Almonds offer comparable quantities of Saturated Fat per 100 grams.
• 100 grams of Cereals ready-to-eat, POST, FRUITY PEBBLES provide inadequate amounts of Omega 6
• Both Cereals ready-to-eat, POST, FRUITY PEBBLES as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in 100 grams.