Comparing Nutrients in 1 kilogram Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	12%	4%	84%
Almonds	14%	72%	14%

Macro Nutrients

	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	119% 38g	32g per day for Men 19-50 years
Omega 3	7.5% 0.12g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	6% 1.02g	725% 123g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81% 105g	166% 216g	130g per day for Men 19-50 years
Sugars	0.41% 0.3g	60% 43.5g	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	1.5% 1.1g	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	NA	% 1.7g	g per day for Men 19-50 years
Sucrose	NA	% 39.5g	g per day for Men 19-50 years
Fiber	13% 5g	329% 125g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.5% 5.2mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1900% 570μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	30% 120μg	110% 440μg	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	1709% 256mg	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, without salt	Almonds	Recommended Dietary Allowance
Calcium	87% 870mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	44.4% 0.4mg	1146% 10.3mg	0.9mg per day for Men 19-50 years
Fluoride	23.4% 934μg	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	468% 37.4mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	947% 21.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1007% 453μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	21.4% 150mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	4.7% 160mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	284% 31mg	11mg per day for Men 19-50 years
Water	23.7% 876g	1.2% 44g	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, without salt vs Almonds:

• Almonds contain 3.7 times more Vitamin B1, 45.5 times more Vitamin B2, 7 times more Vitamin B3, 6.6 times more Vitamin B5, 10.5 times more Vitamin B6, 3.7 times more Vitamin B9 and 1281.5 times more Vitamin E than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.
• Both Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt as well as 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, without salt vs Almonds:

• Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt have 19.9 times more Water than Almonds.
• While Almonds contain 3.1 times more Calcium, 25.8 times more Copper, 54 times more Magnesium, more Manganese, 32.1 times more Phosphorus, 45.8 times more Potassium, 1.5 times more Selenium and 24 times more Zinc than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.
• Both Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Almonds have similar amounts of Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Almonds contain 11.6 times more Energy, 237.8 times more Fat, 115.2 times more Saturated Fat, 120.8 times more Omega 6, 2 times more Carbohydrate, 145 times more Sugars, 25 times more Fiber and 14.7 times more Protein than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.
• Both Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.