Comparing Nutrients in 100 grams Cereals ready-to-eat, wheat, puffed, fortified VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, wheat, puffed, fortified	15%	3%	82%
Almonds	14%	72%	14%

Macro Nutrients

	Cereals ready-to-eat, wheat, puffed, fortified	Almonds	Recommended Dietary Allowance
Energy	12.6% 364kcal	20% 579kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	51.5% 50g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	NA	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	NA	72.5% 12.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.2% 79.6g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	NA	6% 4.35g	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	0.15% 0.11g	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	% 0.17g	g per day for Men 19-50 years
Sucrose	NA	% 3.95g	g per day for Men 19-50 years
Fiber	11.6% 4.4g	33% 12.5g	38g per day for Men 19-50 years
Protein	26.3% 14.7g	37.8% 21g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, wheat, puffed, fortified	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	217% 2.6mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	138% 1.8mg	87.5% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	221% 35.3mg	22.6% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	9.4% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	190% 57μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8% 32μg	11% 44μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	171% 25.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, wheat, puffed, fortified	Almonds	Recommended Dietary Allowance
Calcium	2.8% 28mg	27% 269mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	115% 1.03mg	0.9mg per day for Men 19-50 years
Fluoride	0.68% 27μg	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	396% 31.7mg	46.4% 3.7mg	8mg per day for Men 19-50 years
Magnesium	34.5% 145mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	76.3% 1.76mg	95% 2.18mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	101% 45.3μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	50.7% 355mg	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	10.2% 348mg	21.6% 733mg	3400mg per day for Men 19-50 years
Selenium	224% 123μg	7.45% 4.1μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	21.5% 2.36mg	28.4% 3.12mg	11mg per day for Men 19-50 years
Water	0.081% 3g	0.12% 4.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cereals ready-to-eat, wheat, puffed, fortified vs Almonds:

• Cereals ready-to-eat, wheat, puffed, fortified have 12.7 times more Vitamin B1, 1.6 times more Vitamin B2, 9.8 times more Vitamin B3 and 1.2 times more Vitamin B6 than Almonds.
• While Almonds contain 1.4 times more Vitamin B9 than Cereals ready-to-eat, wheat, puffed, fortified.
• Both Cereals ready-to-eat, wheat, puffed, fortified and Almonds have similar amounts of Vitamin B5 per 100 g.
• Both Cereals ready-to-eat, wheat, puffed, fortified as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 g.

Comparing minerals per 100 grams for Cereals ready-to-eat, wheat, puffed, fortified vs Almonds:

• Cereals ready-to-eat, wheat, puffed, fortified have 8.5 times more Iron and 30 times more Selenium than Almonds.
• While Almonds contain 9.6 times more Calcium, 2.5 times more Copper, 1.9 times more Magnesium, 1.4 times more Phosphorus, 2.1 times more Potassium and 1.3 times more Zinc than Cereals ready-to-eat, wheat, puffed, fortified.
• Both Cereals ready-to-eat, wheat, puffed, fortified and Almonds have similar amounts of Manganese per 100 g.

Comparison of macro-nutrients per 100 grams:

• Cereals ready-to-eat, wheat, puffed, fortified have 3.7 times more Carbohydrate than Almonds.
• While Almonds contain 1.6 times more Energy, 41.6 times more Fat, 19 times more Saturated Fat, 2.8 times more Fiber and 1.4 times more Protein than Cereals ready-to-eat, wheat, puffed, fortified.
• Both Cereals ready-to-eat, wheat, puffed, fortified as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.