Comparing Nutrients in 1 pound Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt	8%	5%	87%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt	Roasted Almonds	Recommended Dietary Allowance
Energy	10% 295kcal	94% 2712kcal	2900kcal per day for Men 19-50 years
Fat	1.82% 1.77g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	0.85% 0.27g	58% 18.6g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	3.47% 0.59g	345% 58.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.4% 63g	73.3% 95g	130g per day for Men 19-50 years
Sugars	0.56% 0.41g	30.4% 22g	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	NA	0.063% 0.045g	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	NA	% 0.045g	g per day for Men 19-50 years
Sucrose	NA	% 21.5g	g per day for Men 19-50 years
Fiber	8.36% 3.18g	130% 49.4g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39% 0.47mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	418% 5.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.6% 3.46mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.7% 0.19mg	29% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	47.5% 0.62mg	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	30.6% 122μg	62.4% 249μg	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	0.6% 0.091mg	723% 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, yellow, regular, quick, enriched, cooked with water, with salt	Roasted Almonds	Recommended Dietary Allowance
Calcium	0.45% 4.54mg	122% 1216mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	554% 5mg	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	211% 17mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	301% 1266mg	420mg per day for Men 19-50 years
Manganese	7.3% 0.17mg	440% 10mg	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	9.07% 63.5mg	305% 2136mg	700mg per day for Men 19-50 years
Potassium	2.94% 100mg	95% 3234mg	3400mg per day for Men 19-50 years
Selenium	22.3% 12.2μg	16.5% 9.07μg	55μg per day for Men 19-50 years
Sodium	67.4% 1012mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	136% 15mg	11mg per day for Men 19-50 years
Water	10.3% 383g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt VS Roasted Almonds per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt versus 1 lb of Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt vs Roasted Almonds:

• 1 pound of Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt has 1.3 times more Vitamin B1 than Roasted Almonds.
• While 1 lb of Dry Roasted Almonds contains 20.6 times more Vitamin B2, 4.8 times more Vitamin B3, 7.8 times more Vitamin B5, 3.9 times more Vitamin B6, 2 times more Vitamin B9 and 1195 times more Vitamin E than Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt.
• 1 pound of Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt have insufficient amounts of Vitamin B5 and Vitamin E
• Both Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt as well as Dry Roasted 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, yellow, regular, quick, enriched, cooked with water, with salt vs Roasted Almonds:

• 1 pound of Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt has 1.4 times more Selenium, 74.3 times more Sodium and 35 times more Water than Roasted Almonds.
• While 1 lb of Dry Roasted Almonds contains 268 times more Calcium, more Copper, 6.5 times more Iron, 55.8 times more Magnesium, 60.3 times more Manganese, 33.6 times more Phosphorus, 32.4 times more Potassium and 23.6 times more Zinc than Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt.
• 1 pound of Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt lack sufficient amounts of Calcium, Copper, Magnesium, Manganese, Potassium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Dry Roasted Almonds contains 9.2 times more Energy, 134.7 times more Fat, 68.2 times more Saturated Fat, 99.6 times more Omega 6, 1.5 times more Carbohydrate, 54 times more Sugars, 15.6 times more Fiber and 17 times more Protein than Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt.
• 1 pound of Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt provide inadequate amounts of Omega 6 and Fiber
• Both Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt as well as Dry Roasted Almonds provide inadequate amounts of Omega 3 in one pound.