Comparing Nutrients in 1 kilogram Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	13%	4%	83%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	Roasted Almonds	Recommended Dietary Allowance
Energy	122% 3550kcal	206% 5980kcal	2900kcal per day for Men 19-50 years
Fat	14.5% 14g	542% 525g	97g per day for Men 19-50 years
Saturated Fat	7.9% 2.53g	128% 41g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	34.8% 5.9g	761% 129g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	552% 718g	162% 210g	130g per day for Men 19-50 years
Sugars	6.5% 4.7g	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	% 3.9g	% 47.5g	g per day for Men 19-50 years
Fiber	116% 44g	287% 109g	38g per day for Men 19-50 years
Protein	207% 116g	374% 210g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	633% 7.6mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	321% 4.17mg	921% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	530% 84.8mg	227% 36.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	124% 6.2mg	64.2% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.2% 0.9mg	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	NA	138% 550μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	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	24.7% 3.7mg	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, CREAM OF WHEAT, 2 1/2 minute cook time, dry	Roasted Almonds	Recommended Dietary Allowance
Calcium	882% 8820mg	268% 2680mg	1000mg per day for Men 19-50 years
Copper	229% 2.06mg	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	4003% 320mg	466% 37.3mg	8mg per day for Men 19-50 years
Magnesium	110% 460mg	664% 2790mg	420mg per day for Men 19-50 years
Manganese	594% 13.7mg	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	569% 3980mg	673% 4710mg	700mg per day for Men 19-50 years
Potassium	47% 1600mg	210% 7130mg	3400mg per day for Men 19-50 years
Selenium	NA	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	219% 3280mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	123% 13.5mg	301% 33mg	11mg per day for Men 19-50 years
Water	3.12% 116g	0.65% 24g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry vs Roasted Almonds:

• Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry have 9.9 times more Vitamin B1, 2.3 times more Vitamin B3 and 1.9 times more Vitamin B5 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.9 times more Vitamin B2, 1.5 times more Vitamin B6 and 64.6 times more Vitamin E than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry.
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry as well as Dry Roasted Almonds have insufficient amounts of Vitamin C and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry vs Roasted Almonds:

• Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry have 3.3 times more Calcium, 8.6 times more Iron and 109.3 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 5.3 times more Copper, 6.1 times more Magnesium, 1.6 times more Manganese, 4.5 times more Potassium and 2.5 times more Zinc than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry.
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry and Dry Roasted Almonds have similar amounts of Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry have 3.7 times more Omega 3 and 3.4 times more Carbohydrate than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.7 times more Energy, 37.3 times more Fat, 16.2 times more Saturated Fat, 21.9 times more Omega 6, 10.3 times more Sugars, 2.5 times more Fiber and 1.8 times more Protein than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry.
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry as well as Dry Roasted Almonds have insufficient amounts of Fructose, Glucose and Sucrose in 1 kg.