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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Almonds	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	171% 2.05mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	875% 11.4mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.7mg	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1900% 570μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	110% 440μg	30% 120μg	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	1709% 256mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	Recommended Dietary Allowance
Calcium	269% 2690mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	1146% 10.3mg	44.4% 0.4mg	0.9mg per day for Men 19-50 years
Fluoride	NA	23.4% 934μg	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	464% 37mg	468% 37.4mg	8mg per day for Men 19-50 years
Magnesium	643% 2700mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	947% 21.8mg	0% 0mg	2.3mg per day for Men 19-50 years
Molybdenum	1007% 453μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	687% 4810mg	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	216% 7330mg	4.7% 160mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	1.2% 44g	23.7% 876g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Almonds vs Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt:

• Almonds have 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 Almonds as well as Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Almonds vs Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt:

• Almonds have 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.
• While Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt contain 19.9 times more Water than Almonds.
• Both Almonds and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt have similar amounts of Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Almonds have 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 Almonds as well as Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.