Comparing Nutrients in 14 ounces Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt	12%	4%	84%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	6.84% 198kcal	83% 2409kcal	2900kcal per day for Men 19-50 years
Fat	0.86% 0.83g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	52% 16.7g	32g per day for Men 19-50 years
Omega 3	2.98% 0.048g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	316% 53.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32.5% 42.3g	54% 70g	130g per day for Men 19-50 years
Sugars	0.16% 0.12g	25% 18g	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	NA	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	NA	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 17.4g	g per day for Men 19-50 years
Fiber	5.22% 2g	110% 41.7g	38g per day for Men 19-50 years
Protein	10.3% 5.8g	150% 84.3g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.55% 0.11mg	238% 3.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.5% 2.32mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.7% 0.29mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.58% 0.06mg	36% 0.47mg	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	17% 67.5μg	26.8% 107μg	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	0.53% 0.079mg	687% 103mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	35.3% 353mg	115% 1155mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	421% 3.8mg	0.9mg per day for Men 19-50 years
Fluoride	9.4% 375μg	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	198% 16mg	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	259% 1087mg	420mg per day for Men 19-50 years
Manganese	0.17% 0.004mg	425% 9.76mg	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	9.07% 63.5mg	264% 1850mg	700mg per day for Men 19-50 years
Potassium	2% 67.5mg	81.6% 2774mg	3400mg per day for Men 19-50 years
Selenium	20.2% 11μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	34% 512mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	111% 12mg	11mg per day for Men 19-50 years
Water	9.35% 346g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt VS Oil Roasted Almonds per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt versus 14 oz of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt vs Oil Roasted Almonds:

• 14 oz of Oil Roasted Almonds contain 1.3 times more Vitamin B1, 27.9 times more Vitamin B2, 6.3 times more Vitamin B3, 3.2 times more Vitamin B5, 7.9 times more Vitamin B6, 1.6 times more Vitamin B9 and 1298.5 times more Vitamin E than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt.
• 14 ounces of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt have insufficient amounts of Vitamin B5, Vitamin B6 and Vitamin E
• Both Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt as well as Oil Roasted 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, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt vs Oil Roasted Almonds:

• 14 ounces of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt have 129 times more Sodium and 31.1 times more Water than Oil Roasted Almonds.
• While 14 oz of Oil Roasted Almonds contain 3.3 times more Calcium, 23.3 times more Copper, 54.8 times more Magnesium, 2460 times more Manganese, 29.1 times more Phosphorus, 41.1 times more Potassium, 1.5 times more Selenium and 23.6 times more Zinc than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt.
• Both Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt and Oil Roasted Almonds contain similar levels of Iron per 14 ounces.
• 14 ounces of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt lack sufficient amounts of Magnesium, Manganese, Potassium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Oil Roasted Almonds contain 12.1 times more Energy, 262.7 times more Fat, 127.5 times more Saturated Fat, 131.3 times more Omega 6, 1.7 times more Carbohydrate, 151.7 times more Sugars, 21 times more Fiber and 14.5 times more Protein than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt.
• 14 ounces of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt provide inadequate amounts of Energy, Omega 6 and Fiber
• Both Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in 14 ounces.