Comparing Nutrients in 1 kilogram Blanched Almonds VS Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt	15%	6%	79%

Macro Nutrients

	Blanched Almonds	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt	Recommended Dietary Allowance
Energy	203% 5900kcal	18% 520kcal	2900kcal per day for Men 19-50 years
Fat	541% 525g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	124% 39.5g	3.1% 0.99g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	727% 124g	9.76% 1.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	77.7% 101g	130g per day for Men 19-50 years
Sugars	64% 46.3g	4.7% 3.4g	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% 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	% 0.3g	% 0g	g per day for Men 19-50 years
Sucrose	% 44.6g	% 0.7g	g per day for Men 19-50 years
Fiber	261% 99g	18.4% 7g	38g per day for Men 19-50 years
Protein	382% 214g	33.6% 19g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	159% 1.9mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	547% 7.1mg	34.6% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	44.7% 7.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.8% 3.14mg	62.4% 3.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	25.4% 0.33mg	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	123% 490μg	80% 320μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1583% 238mg	4% 0.6mg	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

	Blanched Almonds	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt	Recommended Dietary Allowance
Calcium	236% 2360mg	131% 1310mg	1000mg per day for Men 19-50 years
Copper	1141% 10.3mg	57.8% 0.52mg	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	410% 32.8mg	623% 49.8mg	8mg per day for Men 19-50 years
Magnesium	638% 2680mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	798% 18.4mg	98% 2.26mg	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	687% 4810mg	81.4% 570mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	7.65% 260mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	NA	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	30% 450mg	1500mg per day for Men 19-50 years
Zinc	270% 29.7mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	1.2% 45g	23.5% 871g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Blanched Almonds versus 1 kg of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Blanched Almonds vs Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt:

• 1 kilogram of Blanched Almonds has 2.2 times more Vitamin B1, 15.8 times more Vitamin B2, 4.9 times more Vitamin B3, 3.5 times more Vitamin B6, 1.5 times more Vitamin B9 and 395.8 times more Vitamin E than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt.
• Both Blanched Almonds and Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt have insufficient amounts of Vitamin E
• Both Blanched Almonds as well as Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt have insufficient amounts of Vitamin C and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Blanched Almonds vs Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt:

• 1 kilogram of Blanched Almonds has 1.8 times more Calcium, 19.8 times more Copper, 33.5 times more Magnesium, 8.1 times more Manganese, 8.4 times more Phosphorus, 25.3 times more Potassium and 11.4 times more Zinc than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt.
• While 1 kg of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt contains 1.5 times more Iron, 2.4 times more Sodium and 19.3 times more Water than Blanched Almonds.
• 1 kilogram of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt lack sufficient amounts of Magnesium and Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Blanched Almonds has 11.3 times more Energy, 141.9 times more Fat, 39.9 times more Saturated Fat, 74.5 times more Omega 6, 1.8 times more Carbohydrate, 13.6 times more Sugars, 14.1 times more Fiber and 11.4 times more Protein than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt.
• 1 kilogram of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt provide inadequate amounts of Energy, Omega 6 and Fiber
• Both Blanched Almonds as well as Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt provide inadequate amounts of Omega 3 in one kilogram.