Comparing Nutrients in 14 ounces Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt	10%	6%	84%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt	Blanched Almonds	Recommended Dietary Allowance
Energy	9.7% 282kcal	80.7% 2342kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.83g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	0.82% 0.26g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	3.85% 0.65g	289% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45% 58.6g	57% 74g	130g per day for Men 19-50 years
Sugars	0.66% 0.48g	25.3% 18.4g	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% 0g	0% 0g	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	% 0g	% 0.12g	g per day for Men 19-50 years
Sucrose	% 0.48g	% 17.7g	g per day for Men 19-50 years
Fiber	8.36% 3.18g	103% 39.3g	38g per day for Men 19-50 years
Protein	12% 6.8g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.4% 0.34mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.17mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.65% 0.18mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	35% 0.46mg	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	27.8% 111μg	48.6% 194μg	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	0.79% 0.12mg	628% 94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt	Blanched Almonds	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	94% 937mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	453% 4.08mg	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	28.3% 2.26mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	253% 1064mg	420mg per day for Men 19-50 years
Manganese	6.4% 0.15mg	317% 7.3mg	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	11.3% 79.4mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	3.15% 107mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	22.4% 12.3μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	8.9% 329g	0.48% 18g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt VS Blanched Almonds per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt versus 14 oz of Blanched Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt vs Blanched Almonds:

• 14 oz of Blanched Almonds contain 2.2 times more Vitamin B1, 12.3 times more Vitamin B2, 4.4 times more Vitamin B3, 6.8 times more Vitamin B5, 2.5 times more Vitamin B6, 1.8 times more Vitamin B9 and 791.7 times more Vitamin E than Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt.
• 14 ounces of Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt have insufficient amounts of Vitamin B5 and Vitamin E
• Both Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt vs Blanched Almonds:

• 14 ounces of Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt have 18.4 times more Water than Blanched Almonds.
• While 14 oz of Blanched Almonds contain 236 times more Calcium, more Copper, 5.8 times more Iron, 38.3 times more Magnesium, 49.6 times more Manganese, 24.1 times more Phosphorus, 24.4 times more Potassium and 16.5 times more Zinc than Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt.
• Both Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt and Blanched Almonds contain similar levels of Selenium per 14 ounces.
• 14 ounces of Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt lack sufficient amounts of Calcium, Copper, Magnesium, Manganese, Potassium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Blanched Almonds contain 8.3 times more Energy, 114.2 times more Fat, 59.9 times more Saturated Fat, 74.9 times more Omega 6, 1.3 times more Carbohydrate, 38.6 times more Sugars, 12.4 times more Fiber and 12.5 times more Protein than Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt.
• 14 ounces of Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt provide inadequate amounts of Omega 6
• Both Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt as well as Blanched Almonds provide inadequate amounts of Omega 3 in 14 ounces.