Comparing Nutrients in 14 ounces Roasted Almonds VS Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	12%	4%	84%

Macro Nutrients

	Roasted Almonds	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	Recommended Dietary Allowance
Energy	82% 2373kcal	6.84% 198kcal	2900kcal per day for Men 19-50 years
Fat	215% 209g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	50.8% 16.2g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	2.98% 0.048g	1.6g per day for Men 19-50 years
Omega 6	302% 51.4g	2.4% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64% 83.4g	32% 41.8g	130g per day for Men 19-50 years
Sugars	26.6% 19.3g	0.16% 0.12g	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	0.055% 0.04g	NA	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	% 0.04g	NA	g per day for Men 19-50 years
Sucrose	% 19g	NA	g per day for Men 19-50 years
Fiber	114% 43.3g	5.22% 2g	38g per day for Men 19-50 years
Protein	149% 83g	10.2% 5.7g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.5% 0.31mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	365% 4.75mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.5% 1.27mg	5.64% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	3.97% 0.052mg	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	54.6% 218μg	12% 47.6μg	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	632% 95mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	Recommended Dietary Allowance
Calcium	106% 1064mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	485% 4.36mg	17.6% 0.16mg	0.9mg per day for Men 19-50 years
Fluoride	NA	9.27% 371μg	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	185% 15mg	186% 15mg	8mg per day for Men 19-50 years
Magnesium	264% 1107mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	385% 8.86mg	0% 0mg	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	267% 1869mg	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	83.2% 2830mg	1.87% 63.5mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	0.26% 9.57g	9.4% 348g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Roasted Almonds vs Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt:

• Dry Roasted Almonds have 1.4 times more Vitamin B1, 47.9 times more Vitamin B2, 7 times more Vitamin B3, 4.5 times more Vitamin B5, 10.5 times more Vitamin B6, 4.6 times more Vitamin B9 and 1195 times more Vitamin E than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.
• Both Dry Roasted Almonds as well as Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Roasted Almonds vs Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt:

• Dry Roasted Almonds have 3.1 times more Calcium, 27.5 times more Copper, 55.8 times more Magnesium, more Manganese, 31.4 times more Phosphorus, 44.6 times more Potassium and 25.5 times more Zinc than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.
• While Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt contain 1.4 times more Selenium and 36.4 times more Water than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dry Roasted Almonds have 12 times more Energy, 250.2 times more Fat, 124 times more Saturated Fat, 126.9 times more Omega 6, 2 times more Carbohydrate, 162 times more Sugars, 21.8 times more Fiber and 14.6 times more Protein than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.
• Both Dry Roasted Almonds as well as Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.