Comparing Nutrients in 1 pound Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt	10%	6%	84%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt	Blanched Almonds	Recommended Dietary Allowance
Energy	11% 322kcal	92% 2676kcal	2900kcal per day for Men 19-50 years
Fat	2.15% 2.1g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	56% 18g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	4.4% 0.75g	330% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.5% 67g	65% 84.7g	130g per day for Men 19-50 years
Sugars	0.75% 0.54g	29% 21g	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	% 0g	% 0.14g	g per day for Men 19-50 years
Sucrose	% 0.54g	% 20.2g	g per day for Men 19-50 years
Fiber	9.55% 3.63g	118% 45g	38g per day for Men 19-50 years
Protein	14% 7.76g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.5% 0.39mg	72% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	248% 3.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.62mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.17% 0.21mg	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	40% 0.52mg	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	31.8% 127μg	55.6% 222μg	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	0.91% 0.14mg	718% 108mg	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

	Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt	Blanched Almonds	Recommended Dietary Allowance
Calcium	0.45% 4.54mg	107% 1070mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	518% 4.66mg	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	32.3% 2.6mg	186% 15mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	289% 1216mg	420mg per day for Men 19-50 years
Manganese	7.3% 0.17mg	362% 8.32mg	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	13% 91mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	3.6% 122mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	25.6% 14μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	5.75% 86mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	122% 13.5mg	11mg per day for Men 19-50 years
Water	10% 376g	0.55% 20.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt VS Blanched Almonds per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt versus 1 lb of Blanched Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt vs Blanched Almonds:

• 1 lb of Blanched Almonds contains 2.2 times more Vitamin B1, 12.3 times more Vitamin B2, 4.4 times more Vitamin B3, 6.8 times more Vitamin B5, 2.5 times more Vitamin B6, 1.8 times more Vitamin B9 and 791.7 times more Vitamin E than Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt.
• 1 pound of Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt have insufficient amounts of Vitamin B5 and Vitamin E
• Both Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt vs Blanched Almonds:

• 1 pound of Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt has 18.4 times more Water than Blanched Almonds.
• While 1 lb of Blanched Almonds contains 236 times more Calcium, more Copper, 5.8 times more Iron, 38.3 times more Magnesium, 49.6 times more Manganese, 24.1 times more Phosphorus, 24.4 times more Potassium and 16.5 times more Zinc than Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt.
• Both Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt and Blanched Almonds contain similar levels of Selenium per one pound.
• 1 pound of Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt lack sufficient amounts of Calcium, Copper, Magnesium, Manganese, Potassium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Blanched Almonds contains 8.3 times more Energy, 114.2 times more Fat, 59.9 times more Saturated Fat, 74.9 times more Omega 6, 1.3 times more Carbohydrate, 38.6 times more Sugars, 12.4 times more Fiber and 12.5 times more Protein than Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt.
• 1 pound of Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt provide inadequate amounts of Omega 6
• Both Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt as well as Blanched Almonds provide inadequate amounts of Omega 3 in one pound.