Comparing Nutrients in 1 pound Cereals, CREAM OF WHEAT, instant, dry VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, instant, dry	12%	4%	84%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Cereals, CREAM OF WHEAT, instant, dry	Roasted Almonds	Recommended Dietary Allowance
Energy	57.2% 1660kcal	94% 2712kcal	2900kcal per day for Men 19-50 years
Fat	6.55% 6.35g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	3.15% 1g	58% 18.6g	32g per day for Men 19-50 years
Omega 3	23.2% 0.37g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	18.5% 3.14g	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	263% 342g	73.3% 95g	130g per day for Men 19-50 years
Sugars	2.5% 1.8g	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	% 1.8g	% 21.5g	g per day for Men 19-50 years
Fiber	39.4% 15g	130% 49.4g	38g per day for Men 19-50 years
Protein	86% 48g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, instant, dry	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	676% 6083μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	506% 6.07mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	424% 5.5mg	418% 5.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	506% 81mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.15mg	29% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	623% 8.1mg	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	405% 1619μg	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	3.33% 0.5mg	723% 108mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.9% 2.27μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, instant, dry	Roasted Almonds	Recommended Dietary Allowance
Calcium	162% 1619mg	122% 1216mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	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	1622% 130mg	211% 17mg	8mg per day for Men 19-50 years
Magnesium	36.7% 154mg	301% 1266mg	420mg per day for Men 19-50 years
Manganese	NA	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	66.7% 467mg	305% 2136mg	700mg per day for Men 19-50 years
Potassium	15.3% 522mg	95% 3234mg	3400mg per day for Men 19-50 years
Selenium	165% 91μg	16.5% 9.07μg	55μg per day for Men 19-50 years
Sodium	173% 2590mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	40.4% 4.45mg	136% 15mg	11mg per day for Men 19-50 years
Water	1.27% 47g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, CREAM OF WHEAT, instant, dry VS Roasted Almonds per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals, CREAM OF WHEAT, instant, dry 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, CREAM OF WHEAT, instant, dry vs Roasted Almonds:

• 1 pound of Cereals, CREAM OF WHEAT, instant, dry has more Vitamin A, 17.4 times more Vitamin B1, 4.9 times more Vitamin B3, 1.5 times more Vitamin B5, 13.1 times more Vitamin B6 and 6.5 times more Vitamin B9 than Roasted Almonds.
• While 1 lb of Dry Roasted Almonds contains 217.3 times more Vitamin E than Cereals, CREAM OF WHEAT, instant, dry.
• Both Cereals, CREAM OF WHEAT, instant, dry and Roasted Almonds provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Cereals, CREAM OF WHEAT, instant, dry have insufficient amounts of Vitamin E
• 1 pound of Roasted Almonds have insufficient amounts of Vitamin A
• Both Cereals, CREAM OF WHEAT, instant, dry as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Cereals, CREAM OF WHEAT, instant, dry vs Roasted Almonds:

• 1 pound of Cereals, CREAM OF WHEAT, instant, dry has 1.3 times more Calcium, 7.7 times more Iron, 10 times more Selenium and 190.3 times more Sodium than Roasted Almonds.
• While 1 lb of Dry Roasted Almonds contains 5.1 times more Copper, 8.2 times more Magnesium, 4.6 times more Phosphorus, 6.2 times more Potassium and 3.4 times more Zinc than Cereals, CREAM OF WHEAT, instant, dry.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cereals, CREAM OF WHEAT, instant, dry has 8.2 times more Omega 3 and 3.6 times more Carbohydrate than Roasted Almonds.
• While 1 lb of Dry Roasted Almonds contains 1.6 times more Energy, 37.5 times more Fat, 18.4 times more Saturated Fat, 18.7 times more Omega 6, 12.2 times more Sugars, 3.3 times more Fiber and 2 times more Protein than Cereals, CREAM OF WHEAT, instant, dry.
• 1 pound of Roasted Almonds provide inadequate amounts of Omega 3