Comparing Nutrients in 14 ounces Oil Roasted Almonds VS Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	12%	4%	84%

Macro Nutrients

	Oil Roasted Almonds	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	Recommended Dietary Allowance
Energy	83% 2409kcal	50.6% 1469kcal	2900kcal per day for Men 19-50 years
Fat	226% 219g	6.14% 5.95g	97g per day for Men 19-50 years
Saturated Fat	52% 16.7g	2.95% 0.94g	32g per day for Men 19-50 years
Omega 3	0% 0g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	316% 53.7g	17.3% 2.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	234% 304g	130g per day for Men 19-50 years
Sugars	25% 18g	1.1% 0.79g	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	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	% 0.16g	NA	g per day for Men 19-50 years
Sucrose	% 17.4g	% 0.79g	g per day for Men 19-50 years
Fiber	110% 41.7g	39.7% 15g	38g per day for Men 19-50 years
Protein	150% 84.3g	74.4% 41.7g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.4% 0.37mg	165% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	238% 3.1mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.5mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.91mg	41% 2.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	33% 0.43mg	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	26.8% 107μg	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	687% 103mg	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	Recommended Dietary Allowance
Calcium	115% 1155mg	241% 2405mg	1000mg per day for Men 19-50 years
Copper	421% 3.8mg	91% 0.82mg	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	183% 14.6mg	1419% 114mg	8mg per day for Men 19-50 years
Magnesium	259% 1087mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	425% 9.76mg	NA	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	264% 1850mg	65.2% 456mg	700mg per day for Men 19-50 years
Potassium	81.6% 2774mg	14% 476mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	144% 79.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	111% 12mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	0.3% 11g	1.17% 43.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry per 14 oz

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

Lets compare vitamin content per 14 ounces of Oil Roasted Almonds vs Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry:

• 14 ounces of Oil Roasted Almonds have 3.9 times more Vitamin B2 and 236.1 times more Vitamin E than Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.
• While 14 oz of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry contain 5.4 times more Vitamin B1, 2.3 times more Vitamin B5 and 4.5 times more Vitamin B9 than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry provide similar amounts of Vitamin B3 and Vitamin B6 per 14 ounces.
• 14 ounces of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry have insufficient amounts of Vitamin E
• Both Oil Roasted Almonds as well as Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Oil Roasted Almonds vs Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry:

• 14 ounces of Oil Roasted Almonds have 4.6 times more Copper, 10.1 times more Magnesium, 4.1 times more Phosphorus, 5.8 times more Potassium and 3.5 times more Zinc than Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.
• While 14 oz of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry contain 2.1 times more Calcium, 7.8 times more Iron and 4.9 times more Selenium than Oil Roasted Almonds.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oil Roasted Almonds have 1.6 times more Energy, 36.8 times more Fat, 17.7 times more Saturated Fat, 18.2 times more Omega 6, 22.8 times more Sugars, 2.8 times more Fiber and 2 times more Protein than Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.
• While 14 oz of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry contain more Omega 3 and 4.3 times more Carbohydrate than Oil Roasted Almonds.
• 14 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3