Comparing Nutrients in 1 kilogram Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt	8%	5%	87%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt	Roasted Almonds	Recommended Dietary Allowance
Energy	22.4% 650kcal	206% 5980kcal	2900kcal per day for Men 19-50 years
Fat	4.02% 3.9g	542% 525g	97g per day for Men 19-50 years
Saturated Fat	1.88% 0.6g	128% 41g	32g per day for Men 19-50 years
Omega 3	0% 0g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	7.65% 1.3g	761% 129g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	107% 139g	162% 210g	130g per day for Men 19-50 years
Sugars	1.24% 0.9g	67% 48.6g	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	0.14% 0.1g	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	% 0g	% 0.1g	g per day for Men 19-50 years
Sucrose	% 0.9g	% 47.5g	g per day for Men 19-50 years
Fiber	18.4% 7g	287% 109g	38g per day for Men 19-50 years
Protein	22% 12.3g	374% 210g	56g per day for Men 19-50 years

Vitamins

	Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt	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	86% 1.03mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	921% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47.6% 7.62mg	227% 36.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.2% 0.41mg	64.2% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	105% 1.36mg	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	67.5% 270μg	138% 550μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.33% 0.2mg	1593% 239mg	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

	Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt	Roasted Almonds	Recommended Dietary Allowance
Calcium	1% 10mg	268% 2680mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	1221% 11mg	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	71.3% 5.7mg	466% 37.3mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	664% 2790mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	970% 22.3mg	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	20% 140mg	673% 4710mg	700mg per day for Men 19-50 years
Potassium	6.47% 220mg	210% 7130mg	3400mg per day for Men 19-50 years
Selenium	49% 27μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	301% 33mg	11mg per day for Men 19-50 years
Water	23% 844g	0.65% 24g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt vs Roasted Almonds:

• Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt have 1.3 times more Vitamin B1 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 20.6 times more Vitamin B2, 4.8 times more Vitamin B3, 7.8 times more Vitamin B5, 3.9 times more Vitamin B6, 2 times more Vitamin B9 and 1195 times more Vitamin E than Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt.
• Both Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt vs Roasted Almonds:

• Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt have 1.4 times more Selenium and 35 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 268 times more Calcium, more Copper, 6.5 times more Iron, 55.8 times more Magnesium, 60.3 times more Manganese, 33.6 times more Phosphorus, 32.4 times more Potassium and 23.6 times more Zinc than Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Almonds contain 9.2 times more Energy, 134.7 times more Fat, 68.2 times more Saturated Fat, 99.6 times more Omega 6, 1.5 times more Carbohydrate, 54 times more Sugars, 15.6 times more Fiber and 17 times more Protein than Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt.
• Both Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 1 kg.