Comparing Nutrients in 1 pound Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt	11%	3%	86%
Almonds	14%	72%	14%

Macro Nutrients

	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt	Almonds	Recommended Dietary Allowance
Energy	8.76% 254kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	2.56% 0.44g	329% 56g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.3g	75% 98g	130g per day for Men 19-50 years
Sugars	0.44% 0.32g	27.2% 19.7g	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	0.69% 0.5g	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	% 0.77g	g per day for Men 19-50 years
Sucrose	% 0.32g	% 18g	g per day for Men 19-50 years
Fiber	8.36% 3.18g	149% 56.7g	38g per day for Men 19-50 years
Protein	11.7% 6.53g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt	Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.8% 3.64mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.2% 1.2mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	862% 259μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	33% 132μg	50% 200μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.2% 0.18mg	775% 116mg	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, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt	Almonds	Recommended Dietary Allowance
Calcium	47% 472mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	520% 4.68mg	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	232% 18.6mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	430% 9.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	457% 205μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	30.5% 213mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	3.07% 104mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	NA	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	10.3% 154mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	9.07% 1mg	129% 14mg	11mg per day for Men 19-50 years
Water	10.6% 391g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt vs Almonds:

• Almonds contain 2.2 times more Vitamin B1, 17 times more Vitamin B2, 4.5 times more Vitamin B3, 1.8 times more Vitamin B5, 4.4 times more Vitamin B6, 1.5 times more Vitamin B9 and 640.8 times more Vitamin E than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt.
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt as well as Almonds have insufficient amounts of Vitamin C and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt vs Almonds:

• Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt have 34 times more Sodium and 19.5 times more Water than Almonds.
• While Almonds contain 2.6 times more Calcium, 28.6 times more Copper, 38.6 times more Magnesium, 11.6 times more Manganese, 10.2 times more Phosphorus, 31.9 times more Potassium and 14.2 times more Zinc than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt.
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt and Almonds have similar amounts of Iron per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Almonds contain 10.3 times more Energy, 249.7 times more Fat, 74.5 times more Saturated Fat, 128.4 times more Omega 6, 1.8 times more Carbohydrate, 62.1 times more Sugars, 17.9 times more Fiber and 14.7 times more Protein than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt.
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt as well as Almonds have insufficient amounts of Omega 3, Fructose, Glucose and Sucrose in 1 lb.