Comparing Nutrients in 100 grams Roasted Almonds VS Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	12%	5%	83%

Macro Nutrients

	Roasted Almonds	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Recommended Dietary Allowance
Energy	20.6% 598kcal	12% 351kcal	2900kcal per day for Men 19-50 years
Fat	54% 52.5g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	12.8% 4.1g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	3.94% 0.063g	1.6g per day for Men 19-50 years
Omega 6	76% 13g	7.26% 1.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	62.6% 81.4g	130g per day for Men 19-50 years
Sugars	6.7% 4.86g	1.24% 0.9g	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	0.014% 0.01g	NA	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	% 0.01g	NA	g per day for Men 19-50 years
Sucrose	% 4.75g	NA	g per day for Men 19-50 years
Fiber	28.7% 11g	32.6% 12.4g	38g per day for Men 19-50 years
Protein	37.4% 21g	21% 12g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.4% 0.077mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	6.92% 0.09mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.64mg	35.3% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.42% 0.32mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	10.8% 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	13.8% 55μg	10% 40μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	159% 24mg	4.33% 0.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.25% 1.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Recommended Dietary Allowance
Calcium	27% 268mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	37% 0.33mg	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	46.6% 3.73mg	31.3% 2.5mg	8mg per day for Men 19-50 years
Magnesium	66.4% 279mg	31.7% 133mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	NA	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	67.3% 471mg	55% 384mg	700mg per day for Men 19-50 years
Potassium	21% 713mg	11.4% 387mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	27.7% 3.05mg	11mg per day for Men 19-50 years
Water	0.065% 2.4g	0.081% 3g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size per 100 g

Compare the macro and micronutrient content in 100 g of Roasted Almonds versus 100 g of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Roasted Almonds vs Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size:

• 100 grams of Roasted Almonds have 13.3 times more Vitamin B2, 1.4 times more Vitamin B9 and 36.8 times more Vitamin E than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size.
• While 100 g of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size contain 3.8 times more Vitamin B1, 1.6 times more Vitamin B3 and 2.5 times more Vitamin B5 than Dry Roasted Almonds.
• Both Roasted Almonds and Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size provide similar amounts of Vitamin B6 per 100 grams.
• Both Dry Roasted Almonds as well as Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Roasted Almonds vs Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size:

• 100 grams of Roasted Almonds have 4.6 times more Calcium, 3.3 times more Copper, 1.5 times more Iron, 2.1 times more Magnesium, 1.2 times more Phosphorus and 1.8 times more Potassium than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size.
• While 100 g of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size contain 3 times more Selenium than Dry Roasted Almonds.
• Both Roasted Almonds and Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size contain similar levels of Zinc per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Roasted Almonds have 1.7 times more Energy, 25 times more Fat, 10.2 times more Saturated Fat, 10.5 times more Omega 6, 5.4 times more Sugars and 1.8 times more Protein than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size.
• While 100 g of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size contain 6.3 times more Omega 3 and 3.9 times more Carbohydrate than Dry Roasted Almonds.
• Both Roasted Almonds and Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size offer comparable quantities of Fiber per 100 grams.
• 100 grams of Roasted Almonds provide inadequate amounts of Omega 3