Comparing Nutrients in 100 grams Almonds VS Cereals ready-to-eat, UNCLE SAM CEREAL

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cereals ready-to-eat, UNCLE SAM CEREAL	15%	24%	61%

Macro Nutrients

	Almonds	Cereals ready-to-eat, UNCLE SAM CEREAL	Recommended Dietary Allowance
Energy	20% 579kcal	12% 346kcal	2900kcal per day for Men 19-50 years
Fat	51.5% 50g	12% 11.6g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	2.96% 0.95g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	269% 4.3g	1.6g per day for Men 19-50 years
Omega 6	72.5% 12.3g	9.9% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.6% 21.6g	50.6% 65.8g	130g per day for Men 19-50 years
Sugars	6% 4.35g	2.15% 1.56g	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	0.15% 0.11g	0.29% 0.21g	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	% 0.17g	% 0.41g	g per day for Men 19-50 years
Sucrose	% 3.95g	% 0.94g	g per day for Men 19-50 years
Fiber	33% 12.5g	53.4% 20.3g	38g per day for Men 19-50 years
Protein	37.8% 21g	28.5% 16g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cereals ready-to-eat, UNCLE SAM CEREAL	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.21mg	56.6% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.5% 1.14mg	9.77% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.6% 3.6mg	30% 4.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.4% 0.47mg	12.4% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	73.5% 0.96mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	190% 57μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11% 44μg	13.3% 53μg	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	2.67% 2.4mg	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	171% 25.6mg	6% 0.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Cereals ready-to-eat, UNCLE SAM CEREAL	Recommended Dietary Allowance
Calcium	27% 269mg	9.5% 95mg	1000mg per day for Men 19-50 years
Copper	115% 1.03mg	83.6% 0.75mg	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	46.4% 3.7mg	50.4% 4.03mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	49% 206mg	420mg per day for Men 19-50 years
Manganese	95% 2.18mg	157% 3.6mg	2.3mg per day for Men 19-50 years
Molybdenum	101% 45.3μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	68.7% 481mg	53.4% 374mg	700mg per day for Men 19-50 years
Potassium	21.6% 733mg	13% 446mg	3400mg per day for Men 19-50 years
Selenium	7.45% 4.1μg	161% 88.3μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	13.7% 206mg	1500mg per day for Men 19-50 years
Zinc	28.4% 3.12mg	35% 3.87mg	11mg per day for Men 19-50 years
Water	0.12% 4.4g	0.12% 4.43g	3700g per day for Men 19-50 years

Nutrient Comparison: Almonds VS Cereals ready-to-eat, UNCLE SAM CEREAL per 100 g

Compare the macro and micronutrient content in 100 g of Almonds versus 100 g of Cereals ready-to-eat, UNCLE SAM CEREAL to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Almonds vs Cereals ready-to-eat, UNCLE SAM CEREAL:

• 100 grams of Almonds have 9 times more Vitamin B2 and 28.5 times more Vitamin E than Cereals ready-to-eat, UNCLE SAM CEREAL.
• While 100 g of Cereals ready-to-eat, UNCLE SAM CEREAL contain 3.3 times more Vitamin B1, 1.3 times more Vitamin B3, 1.3 times more Vitamin B5, 7 times more Vitamin B6 and more Vitamin C than Almonds.
• Both Almonds and Cereals ready-to-eat, UNCLE SAM CEREAL provide similar amounts of Vitamin B9 per 100 grams.
• 100 grams of Almonds have insufficient amounts of Vitamin C
• Both Almonds as well as Cereals ready-to-eat, UNCLE SAM CEREAL have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Almonds vs Cereals ready-to-eat, UNCLE SAM CEREAL:

• 100 grams of Almonds have 2.8 times more Calcium, 1.4 times more Copper, 1.3 times more Magnesium, 1.3 times more Phosphorus and 1.6 times more Potassium than Cereals ready-to-eat, UNCLE SAM CEREAL.
• While 100 g of Cereals ready-to-eat, UNCLE SAM CEREAL contain 1.7 times more Manganese, 21.5 times more Selenium and 206 times more Sodium than Almonds.
• Both Almonds and Cereals ready-to-eat, UNCLE SAM CEREAL contain similar levels of Iron and Zinc per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Almonds have 1.7 times more Energy, 4.3 times more Fat, 4 times more Saturated Fat, 7.3 times more Omega 6, 2.8 times more Sugars and 1.3 times more Protein than Cereals ready-to-eat, UNCLE SAM CEREAL.
• While 100 g of Cereals ready-to-eat, UNCLE SAM CEREAL contain 1434 times more Omega 3, 3.1 times more Carbohydrate and 1.6 times more Fiber than Almonds.
• 100 grams of Almonds provide inadequate amounts of Omega 3