Comparing Nutrients in 14 ounces Blanched Almonds VS Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt	14%	6%	80%

Macro Nutrients

	Blanched Almonds	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt	Recommended Dietary Allowance
Energy	80.7% 2342kcal	7.53% 218kcal	2900kcal per day for Men 19-50 years
Fat	215% 208g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	1.17% 0.37g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	289% 49g	4.27% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	32.6% 42.3g	130g per day for Men 19-50 years
Sugars	25.3% 18.4g	16.3% 12g	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	% 0.12g	% 0g	g per day for Men 19-50 years
Sucrose	% 17.7g	% 0.28g	g per day for Men 19-50 years
Fiber	103% 39.3g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	152% 85g	14% 7.74g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.76mg	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.82mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	20.3% 3.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	6.1% 0.079mg	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	48.6% 194μg	29.8% 119μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	628% 94mg	1.06% 0.16mg	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

	Blanched Almonds	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt	Recommended Dietary Allowance
Calcium	94% 937mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	19.4% 0.17mg	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	163% 13mg	242% 19.4mg	8mg per day for Men 19-50 years
Magnesium	253% 1064mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	317% 7.3mg	40.7% 0.94mg	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	273% 1909mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	2.7% 91mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	NA	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	0.48% 18g	9.28% 343g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Blanched Almonds versus 14 oz of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Blanched Almonds vs Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt:

• 14 ounces of Blanched Almonds have 2 times more Vitamin B1, 19.2 times more Vitamin B2, 4.3 times more Vitamin B3, 1.3 times more Vitamin B5, 5.8 times more Vitamin B6, 1.6 times more Vitamin B9 and 593.8 times more Vitamin E than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt.
• 14 ounces of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt have insufficient amounts of Vitamin B6 and Vitamin E
• Both Blanched Almonds as well as Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt have insufficient amounts of Vitamin C and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Blanched Almonds vs Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt:

• 14 ounces of Blanched Almonds have 1.9 times more Calcium, 23.3 times more Copper, 33.5 times more Magnesium, 7.8 times more Manganese, 17.2 times more Phosphorus, 28.7 times more Potassium and 11.9 times more Zinc than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt.
• While 14 oz of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt contain 1.5 times more Iron and 19.2 times more Water than Blanched Almonds.
• 14 ounces of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt lack sufficient amounts of Magnesium and Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Blanched Almonds have 10.7 times more Energy, 141.9 times more Fat, 42.1 times more Saturated Fat, 67.6 times more Omega 6, 1.7 times more Carbohydrate, 1.6 times more Sugars, 6.6 times more Fiber and 11 times more Protein than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt.
• 14 ounces of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt provide inadequate amounts of Energy and Omega 6
• Both Blanched Almonds as well as Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt provide inadequate amounts of Omega 3 in 14 ounces.