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Comparing Nutrients in 14 ounces Cereals ready-to-eat, UNCLE SAM CEREALVS Almonds

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, UNCLE SAM CEREAL
15%
24%
61%
Almonds
14%
72%
14%
14 oz ▼

Macro Nutrients

47.4%1373kcal
Energy
79.2%2298kcal
1373 kcalvs2298 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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47.5%46g
Fat
204%198g
46 gvs198 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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11.7%3.75g
Saturated Fat
47%15g
3.75 gvs15 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1067%17g
Omega 3
0.74%0.012g
17 gvs0.012 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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39.3%6.7g
Omega 6
288%49g
6.7 gvs49 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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201%261g
Carbohydrate
65.8%85.5g
261 gvs85.5 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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8.54%6.2g
Sugars
24%17.3g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
6.2 gvs17.3 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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1.15%0.83g
Fructose
0.6%0.44g
≤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]
0.83 gvs0.44 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%1.63g
Glucose
%0.67g
1.63 gvs0.67 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%3.73g
Sucrose
%15.7g
3.73 gvs15.7 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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212%80.6g
Fiber
131%49.6g
80.6 gvs49.6 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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113%63.4g
Protein
150%84g
63.4 gvs84 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
0 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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225%2.7mg
Vitamin B1
68%0.81mg
Thiamine
2.7 mgvs0.81 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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38.8%0.5mg
Vitamin B2
347%4.5mg
Riboflavin
0.5 mgvs4.5 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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119%19mg
Vitamin B3
89.7%14.4mg
Niacin, nicotinic acid, niacinamide
19 mgvs14.4 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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49.3%2.46mg
Vitamin B5
37.4%1.87mg
Pantothenic acid
2.46 mgvs1.87 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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292%3.8mg
Vitamin B6
42%0.54mg
Pyridoxine
3.8 mgvs0.54 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
754%226μg
Biotin
NA μgvs226 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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52.6%210μg
Vitamin B9
43.7%175μg
Folates and Folic Acid
210 μgvs175 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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10.6%9.53mg
Vitamin C
0%0mg
Ascorbic acid
9.53 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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24%3.57mg
Vitamin E
678%102mg
Tocopherols and Tocotrienols
3.57 mgvs102 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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5.95%7.14μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
7.14 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

37.7%377mg
Calcium
107%1068mg
377 mgvs1068 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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332%3mg
Copper
455%4.1mg
3 mgvs4.1 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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200%16mg
Iron
184%14.7mg
16 mgvs14.7 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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195%818mg
Magnesium
255%1072mg
818 mgvs1072 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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623%14.3mg
Manganese
376%8.65mg
14.3 mgvs8.65 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
400%180μg
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvs180 μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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212%1484mg
Phosphorus
273%1909mg
1484 mgvs1909 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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52%1770mg
Potassium
85.6%2909mg
1770 mgvs2909 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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637%350μg
Selenium
29.6%16.3μg
350 μgvs16.3 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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54.5%818mg
Sodium
0.26%3.97mg
818 mgvs3.97 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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140%15.4mg
Zinc
113%12.4mg
15.4 mgvs12.4 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.48%17.6g
Water
0.47%17.5g
17.6 gvs17.5 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Cereals ready-to-eat, UNCLE SAM CEREAL vs Almonds:
Comparing minerals per 14 ounces for Cereals ready-to-eat, UNCLE SAM CEREAL vs Almonds:
Comparison of macro-nutrients per 14 ounces:



Compare more foods per 14 oz: