Comparing Nutrients in 100 grams Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal	9%	22%	69%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal	Roasted Almonds	Recommended Dietary Allowance
Energy	14% 403kcal	20.6% 598kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.5g	54% 52.5g	97g per day for Men 19-50 years
Saturated Fat	3.13% 1g	12.8% 4.1g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	17.3% 2.93g	76% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 73g	16% 21g	130g per day for Men 19-50 years
Sugars	21.2% 15.4g	6.7% 4.86g	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	0.014% 0.01g	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	% 0.01g	g per day for Men 19-50 years
Sucrose	NA	% 4.75g	g per day for Men 19-50 years
Fiber	25.5% 9.7g	28.7% 11g	38g per day for Men 19-50 years
Protein	16% 9g	37.4% 21g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	47.8% 430μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.3% 0.7mg	6.4% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.5% 0.8mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60% 9.6mg	22.7% 3.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.42% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	10.5% 0.14mg	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	48% 192μg	13.8% 55μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	121% 2.9μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.22% 0.2mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	13% 77IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.93% 0.74mg	159% 24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.83% 2.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal	Roasted Almonds	Recommended Dietary Allowance
Calcium	3.9% 39mg	27% 268mg	1000mg per day for Men 19-50 years
Copper	44.4% 0.4mg	122% 1.1mg	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	216% 17.3mg	46.6% 3.73mg	8mg per day for Men 19-50 years
Magnesium	23.3% 98mg	66.4% 279mg	420mg per day for Men 19-50 years
Manganese	NA	97% 2.23mg	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	42.3% 296mg	67.3% 471mg	700mg per day for Men 19-50 years
Potassium	9.9% 337mg	21% 713mg	3400mg per day for Men 19-50 years
Selenium	76% 41.8μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	19% 287mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	0.14% 5.2g	0.065% 2.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal VS Roasted Almonds per 100 g

Compare the macro and micronutrient content in 100 g of Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal versus 100 g of 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, GREAT GRAINS Crunchy Pecan Cereal vs Roasted Almonds:

• 100 grams of Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal have more Vitamin A, 9.1 times more Vitamin B1, 2.6 times more Vitamin B3, 7.4 times more Vitamin B6, 3.5 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Roasted Almonds.
• While 100 g of Dry Roasted Almonds contain 1.5 times more Vitamin B2 and 32.3 times more Vitamin E than Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal.
• 100 grams of Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• Both Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal as well as Dry Roasted Almonds have insufficient amounts of Vitamin C and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal vs Roasted Almonds:

• 100 grams of Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal have 4.6 times more Iron, 20.9 times more Selenium and 95.7 times more Sodium than Roasted Almonds.
• While 100 g of Dry Roasted Almonds contain 6.9 times more Calcium, 2.7 times more Copper, 2.8 times more Magnesium, 1.6 times more Phosphorus, 2.1 times more Potassium and 1.4 times more Zinc than Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal have 16.6 times more Omega 3, 3.5 times more Carbohydrate and 3.2 times more Sugars than Roasted Almonds.
• While 100 g of Dry Roasted Almonds contain 1.5 times more Energy, 5 times more Fat, 4.1 times more Saturated Fat, 4.4 times more Omega 6 and 2.3 times more Protein than Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal.
• Both Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal and Roasted Almonds offer comparable quantities of Fiber per 100 grams.
• 100 grams of Roasted Almonds provide inadequate amounts of Omega 3