Comparing Nutrients in 1 pound Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	12%	4%	84%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	Roasted Almonds	Recommended Dietary Allowance
Energy	58% 1678kcal	94% 2712kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	3.37% 1.08g	58% 18.6g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	19.8% 3.36g	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	267% 347g	73.3% 95g	130g per day for Men 19-50 years
Sugars	1.25% 0.91g	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	% 0.91g	% 21.5g	g per day for Men 19-50 years
Fiber	45.4% 17.2g	130% 49.4g	38g per day for Men 19-50 years
Protein	85% 47.6g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	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	189% 2.27mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.8% 0.91mg	418% 5.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47% 2.35mg	29% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.7% 0.49mg	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	137% 549μg	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, regular, 10 minute cooking, dry	Roasted Almonds	Recommended Dietary Allowance
Calcium	275% 2749mg	122% 1216mg	1000mg per day for Men 19-50 years
Copper	104% 0.93mg	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	29% 122mg	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	74.5% 522mg	305% 2136mg	700mg per day for Men 19-50 years
Potassium	16% 544mg	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	2.1% 31.8mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	36.3% 4mg	136% 15mg	11mg per day for Men 19-50 years
Water	1.34% 49.4g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry VS Roasted Almonds per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, 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, regular, 10 minute cooking, dry vs Roasted Almonds:

• 1 pound of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry has 6.5 times more Vitamin B1, 1.6 times more Vitamin B5 and 2.2 times more Vitamin B9 than Roasted Almonds.
• While 1 lb of Dry Roasted Almonds contains 6 times more Vitamin B2, 1.3 times more Vitamin B6 and 217.3 times more Vitamin E than Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.
• Both Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry and Roasted Almonds provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry have insufficient amounts of Vitamin E
• Both Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry 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, CREAM OF WHEAT, regular, 10 minute cooking, dry vs Roasted Almonds:

• 1 pound of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry has 2.3 times more Calcium, 7.7 times more Iron and 10 times more Selenium than Roasted Almonds.
• While 1 lb of Dry Roasted Almonds contains 5.3 times more Copper, 10.3 times more Magnesium, 4.1 times more Phosphorus, 5.9 times more Potassium and 3.8 times more Zinc than Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry has 8.8 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, 35 times more Fat, 17.2 times more Saturated Fat, 17.5 times more Omega 6, 24.3 times more Sugars, 2.9 times more Fiber and 2 times more Protein than Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.
• 1 pound of Roasted Almonds provide inadequate amounts of Omega 3