Comparing Nutrients in 1 kilogram Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt	12%	4%	84%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt	Blanched Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	203% 5900kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	541% 525g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	124% 39.5g	32g per day for Men 19-50 years
Omega 3	7.5% 0.12g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	6.06% 1.03g	727% 124g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82% 107g	144% 187g	130g per day for Men 19-50 years
Sugars	0.41% 0.3g	64% 46.3g	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	NA	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	NA	% 0.3g	g per day for Men 19-50 years
Sucrose	NA	% 44.6g	g per day for Men 19-50 years
Fiber	13% 5g	261% 99g	38g per day for Men 19-50 years
Protein	26% 14.6g	382% 214g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.3% 0.7mg	159% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	547% 7.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.85mg	219% 35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	62.8% 3.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.5% 0.15mg	88.5% 1.15mg	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	42.5% 170μg	123% 490μg	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	1.33% 0.2mg	1583% 238mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt	Blanched Almonds	Recommended Dietary Allowance
Calcium	89% 890mg	236% 2360mg	1000mg per day for Men 19-50 years
Copper	45.6% 0.41mg	1141% 10.3mg	0.9mg per day for Men 19-50 years
Fluoride	23.7% 946μg	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	499% 40mg	410% 32.8mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	638% 2680mg	420mg per day for Men 19-50 years
Manganese	0.43% 0.01mg	798% 18.4mg	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	23% 160mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	5% 170mg	194% 6590mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	86% 1290mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	270% 29.7mg	11mg per day for Men 19-50 years
Water	23.6% 871g	1.2% 45g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt vs Blanched Almonds:

• Blanched Almonds contain 2.7 times more Vitamin B1, 25.4 times more Vitamin B2, 6 times more Vitamin B3, 4.4 times more Vitamin B5, 7.7 times more Vitamin B6, 2.9 times more Vitamin B9 and 1187.5 times more Vitamin E than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt.
• Both Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt vs Blanched Almonds:

• Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt have 1.2 times more Iron, 6.8 times more Sodium and 19.3 times more Water than Blanched Almonds.
• While Blanched Almonds contain 2.7 times more Calcium, 25 times more Copper, 53.6 times more Magnesium, 1835 times more Manganese, 30.1 times more Phosphorus, 38.8 times more Potassium and 22.8 times more Zinc than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt.
• Both Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt and Blanched Almonds have similar amounts of Selenium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Blanched Almonds contain 11.8 times more Energy, 250.1 times more Fat, 119.8 times more Saturated Fat, 120 times more Omega 6, 1.8 times more Carbohydrate, 154.3 times more Sugars, 19.8 times more Fiber and 14.7 times more Protein than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt.
• Both Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.