Comparing Nutrients in 1 kilogram Roasted Almonds VS Cereals, CREAM OF WHEAT, 1 minute cook time, dry

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Cereals, CREAM OF WHEAT, 1 minute cook time, dry	13%	4%	83%

Macro Nutrients

	Roasted Almonds	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Recommended Dietary Allowance
Energy	206% 5980kcal	124% 3590kcal	2900kcal per day for Men 19-50 years
Fat	542% 525g	15% 14.7g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	9.2% 2.95g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	30% 0.48g	1.6g per day for Men 19-50 years
Omega 6	761% 129g	47% 8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	162% 210g	559% 726g	130g per day for Men 19-50 years
Sugars	67% 48.6g	7.03% 5.1g	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	0.14% 0.1g	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	% 0.1g	% 0g	g per day for Men 19-50 years
Sucrose	% 47.5g	% 4.1g	g per day for Men 19-50 years
Fiber	287% 109g	116% 44g	38g per day for Men 19-50 years
Protein	374% 210g	210% 118g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	617% 7.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	921% 12mg	288% 3.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.4mg	380% 60.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.2% 3.2mg	124% 6.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	70.8% 0.92mg	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	138% 550μg	NA	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	1593% 239mg	20.7% 3.1mg	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

	Roasted Almonds	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Recommended Dietary Allowance
Calcium	268% 2680mg	801% 8010mg	1000mg per day for Men 19-50 years
Copper	1221% 11mg	234% 2.1mg	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	466% 37.3mg	3719% 298mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	586% 13.5mg	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	673% 4710mg	239% 1670mg	700mg per day for Men 19-50 years
Potassium	210% 7130mg	44.4% 1510mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	NA	55μg per day for Men 19-50 years
Sodium	2% 30mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	123% 13.5mg	11mg per day for Men 19-50 years
Water	0.65% 24g	3.1% 114g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Cereals, CREAM OF WHEAT, 1 minute cook time, dry per 1 kg

Compare the macro and micronutrient content in 1 kg of Roasted Almonds versus 1 kg of Cereals, CREAM OF WHEAT, 1 minute cook time, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Roasted Almonds vs Cereals, CREAM OF WHEAT, 1 minute cook time, dry:

• 1 kilogram of Roasted Almonds has 3.2 times more Vitamin B2, 1.5 times more Vitamin B6 and 77.1 times more Vitamin E than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.
• While 1 kg of Cereals, CREAM OF WHEAT, 1 minute cook time, dry contains 9.6 times more Vitamin B1, 1.7 times more Vitamin B3 and 1.9 times more Vitamin B5 than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Cereals, CREAM OF WHEAT, 1 minute cook time, dry have insufficient amounts of Vitamin C and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Roasted Almonds vs Cereals, CREAM OF WHEAT, 1 minute cook time, dry:

• 1 kilogram of Roasted Almonds has 5.2 times more Copper, 6.2 times more Magnesium, 1.7 times more Manganese, 2.8 times more Phosphorus, 4.7 times more Potassium and 2.5 times more Zinc than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.
• While 1 kg of Cereals, CREAM OF WHEAT, 1 minute cook time, dry contains 3 times more Calcium and 8 times more Iron than Dry Roasted Almonds.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Almonds has 1.7 times more Energy, 35.7 times more Fat, 13.9 times more Saturated Fat, 16.2 times more Omega 6, 9.5 times more Sugars, 2.5 times more Fiber and 1.8 times more Protein than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.
• While 1 kg of Cereals, CREAM OF WHEAT, 1 minute cook time, dry contains 4.8 times more Omega 3 and 3.5 times more Carbohydrate than Dry Roasted Almonds.
• 1 kilogram of Roasted Almonds provide inadequate amounts of Omega 3