Comparing Nutrients in 1 kilogram Blanched Almonds VS Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	12%	4%	84%

Macro Nutrients

	Blanched Almonds	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	Recommended Dietary Allowance
Energy	203% 5900kcal	128% 3700kcal	2900kcal per day for Men 19-50 years
Fat	541% 525g	15.5% 15g	97g per day for Men 19-50 years
Saturated Fat	124% 39.5g	7.44% 2.38g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	55% 0.88g	1.6g per day for Men 19-50 years
Omega 6	727% 124g	43.6% 7.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	588% 765g	130g per day for Men 19-50 years
Sugars	64% 46.3g	2.76% 2g	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	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	% 0.3g	NA	g per day for Men 19-50 years
Sucrose	% 44.6g	% 2g	g per day for Men 19-50 years
Fiber	261% 99g	100% 38g	38g per day for Men 19-50 years
Protein	382% 214g	188% 105g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	159% 1.9mg	417% 5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	547% 7.1mg	154% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	263% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.8% 3.14mg	104% 5.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	83% 1.08mg	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	303% 1210μg	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	1583% 238mg	7.33% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.17% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	Recommended Dietary Allowance
Calcium	236% 2360mg	606% 6060mg	1000mg per day for Men 19-50 years
Copper	1141% 10.3mg	229% 2.06mg	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	3575% 286mg	8mg per day for Men 19-50 years
Magnesium	638% 2680mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	798% 18.4mg	NA	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	164% 1150mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	35.3% 1200mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	364% 200μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	270% 29.7mg	80% 8.8mg	11mg per day for Men 19-50 years
Water	1.2% 45g	2.95% 109g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry per 1 kg

Compare the macro and micronutrient content in 1 kg of Blanched Almonds versus 1 kg of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry 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, regular, 10 minute cooking, dry:

• 1 kilogram of Blanched Almonds has 3.6 times more Vitamin B2 and 215.9 times more Vitamin E than Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.
• While 1 kg of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry contains 2.6 times more Vitamin B1, 1.6 times more Vitamin B5 and 2.5 times more Vitamin B9 than Blanched Almonds.
• Both Blanched Almonds and Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry provide similar amounts of Vitamin B3 and Vitamin B6 per one kilogram.
• 1 kilogram of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry have insufficient amounts of Vitamin E
• Both Blanched Almonds as well as Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Blanched Almonds vs Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry:

• 1 kilogram of Blanched Almonds has 5 times more Copper, 9.9 times more Magnesium, 4.2 times more Phosphorus, 5.5 times more Potassium and 3.4 times more Zinc than Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.
• While 1 kg of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry contains 2.6 times more Calcium, 8.7 times more Iron and 6.3 times more Selenium than Blanched Almonds.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Blanched Almonds has 1.6 times more Energy, 35 times more Fat, 16.6 times more Saturated Fat, 16.7 times more Omega 6, 23.2 times more Sugars, 2.6 times more Fiber and 2 times more Protein than Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.
• While 1 kg of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry contains 22 times more Omega 3 and 4.1 times more Carbohydrate than Blanched Almonds.
• 1 kilogram of Blanched Almonds provide inadequate amounts of Omega 3