Comparing Nutrients in 14 ounces Blanched Almonds VS Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry	13%	4%	83%

Macro Nutrients

	Blanched Almonds	Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry	Recommended Dietary Allowance
Energy	80.7% 2342kcal	49.3% 1429kcal	2900kcal per day for Men 19-50 years
Fat	215% 208g	5.77% 5.6g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	2.88% 0.92g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	8.93% 0.14g	1.6g per day for Men 19-50 years
Omega 6	289% 49g	13.8% 2.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	223% 290g	130g per day for Men 19-50 years
Sugars	25.3% 18.4g	3.07% 2.22g	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	% 1.67g	g per day for Men 19-50 years
Fiber	103% 39.3g	44% 16.7g	38g per day for Men 19-50 years
Protein	152% 85g	82.2% 46g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.76mg	334% 4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.82mg	172% 2.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	340% 54.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	48% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	141% 1.84mg	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	120% 480μg	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	628% 94mg	8.73% 1.3mg	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, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry	Recommended Dietary Allowance
Calcium	94% 937mg	282% 2822mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	89.5% 0.81mg	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	1657% 133mg	8mg per day for Men 19-50 years
Magnesium	253% 1064mg	42.5% 179mg	420mg per day for Men 19-50 years
Manganese	317% 7.3mg	224% 5.15mg	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	143% 1000mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	18% 607mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	144% 79.4μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	33% 492mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	47.6% 5.24mg	11mg per day for Men 19-50 years
Water	0.48% 18g	1.2% 44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Blanched Almonds vs Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry:

• Blanched Almonds have 1.3 times more Vitamin B2 and 72 times more Vitamin E than Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry.
• While Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry contain 5.3 times more Vitamin B1, 3.9 times more Vitamin B3, 1.9 times more Vitamin B5, 4 times more Vitamin B6 and 2.5 times more Vitamin B9 than Blanched Almonds.
• Both Blanched Almonds as well as Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Blanched Almonds vs Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry:

• Blanched Almonds have 5.1 times more Copper, 6 times more Magnesium, 1.4 times more Manganese, 1.9 times more Phosphorus, 4.3 times more Potassium and 2.3 times more Zinc than Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry.
• While Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry contain 3 times more Calcium, 10.2 times more Iron, 6.3 times more Selenium and 6.5 times more Sodium than Blanched Almonds.

Comparison of macro-nutrients per 14 ounces:

• Blanched Almonds have 1.6 times more Energy, 37.2 times more Fat, 17 times more Saturated Fat, 21 times more Omega 6, 8.3 times more Sugars, 2.4 times more Fiber and 1.8 times more Protein than Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry.
• While Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry contain 9 times more Omega 3 and 3.9 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds as well as Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.