Comparing Nutrients in 14 ounces Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	13%	4%	83%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	Roasted Almonds	Recommended Dietary Allowance
Energy	48.6% 1409kcal	82% 2373kcal	2900kcal per day for Men 19-50 years
Fat	5.77% 5.6g	215% 209g	97g per day for Men 19-50 years
Saturated Fat	3.14% 1g	50.8% 16.2g	32g per day for Men 19-50 years
Omega 3	9.18% 0.15g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	13.8% 2.35g	302% 51.4g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	219% 285g	64% 83.4g	130g per day for Men 19-50 years
Sugars	2.57% 1.87g	26.6% 19.3g	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	0.055% 0.04g	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	% 0.04g	g per day for Men 19-50 years
Sucrose	% 1.55g	% 19g	g per day for Men 19-50 years
Fiber	46% 17.5g	114% 43.3g	38g per day for Men 19-50 years
Protein	82.3% 46g	149% 83g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	251% 3mg	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	127% 1.66mg	365% 4.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	210% 33.6mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.2% 2.46mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.5% 0.36mg	41.5% 0.54mg	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	NA	54.6% 218μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	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	9.8% 1.47mg	632% 95mg	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, CREAM OF WHEAT, 2 1/2 minute cook time, dry	Roasted Almonds	Recommended Dietary Allowance
Calcium	350% 3501mg	106% 1064mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	485% 4.36mg	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	1589% 127mg	185% 15mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	264% 1107mg	420mg per day for Men 19-50 years
Manganese	236% 5.43mg	385% 8.86mg	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	226% 1580mg	267% 1869mg	700mg per day for Men 19-50 years
Potassium	18.7% 635mg	83.2% 2830mg	3400mg per day for Men 19-50 years
Selenium	NA	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	86.8% 1302mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	48.7% 5.36mg	119% 13mg	11mg per day for Men 19-50 years
Water	1.24% 46g	0.26% 9.57g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry vs Roasted Almonds:

• Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry have 9.9 times more Vitamin B1, 2.3 times more Vitamin B3 and 1.9 times more Vitamin B5 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.9 times more Vitamin B2, 1.5 times more Vitamin B6 and 64.6 times more Vitamin E than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry.
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry as well as Dry Roasted Almonds have insufficient amounts of Vitamin C and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry vs Roasted Almonds:

• Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry have 3.3 times more Calcium, 8.6 times more Iron and 109.3 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 5.3 times more Copper, 6.1 times more Magnesium, 1.6 times more Manganese, 4.5 times more Potassium and 2.5 times more Zinc than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry.
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry and Dry Roasted Almonds have similar amounts of Phosphorus per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry have 3.7 times more Omega 3 and 3.4 times more Carbohydrate than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.7 times more Energy, 37.3 times more Fat, 16.2 times more Saturated Fat, 21.9 times more Omega 6, 10.3 times more Sugars, 2.5 times more Fiber and 1.8 times more Protein than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry.
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry as well as Dry Roasted Almonds have insufficient amounts of Fructose, Glucose and Sucrose in 14 oz.