Comparing Nutrients in 1 pound Almonds VS Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	12%	4%	84%

Macro Nutrients

	Almonds	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	Recommended Dietary Allowance
Energy	91% 2626kcal	7.82% 227kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	3.4% 0.054g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	2.72% 0.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	36.7% 47.7g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	0.19% 0.14g	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	0.69% 0.5g	NA	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	% 0.77g	NA	g per day for Men 19-50 years
Sucrose	% 18g	NA	g per day for Men 19-50 years
Fiber	149% 56.7g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	171% 96g	11.7% 6.53g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	14.7% 2.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	6.44% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	4.54% 0.059mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	862% 259μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	13.6% 54.4μg	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	775% 116mg	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	Recommended Dietary Allowance
Calcium	122% 1220mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	20% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	10.6% 424μg	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	210% 17mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	0% 0mg	2.3mg per day for Men 19-50 years
Molybdenum	457% 205μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	312% 2182mg	9.7% 68mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	2.13% 72.6mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	5.36% 0.59mg	11mg per day for Men 19-50 years
Water	0.54% 20g	10.7% 397g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Almonds vs Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt:

• Almonds have 3.7 times more Vitamin B1, 45.5 times more Vitamin B2, 7 times more Vitamin B3, 6.6 times more Vitamin B5, 10.5 times more Vitamin B6, 3.7 times more Vitamin B9 and 1281.5 times more Vitamin E than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.
• Both Almonds as well as Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Almonds vs Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt:

• Almonds have 3.1 times more Calcium, 25.8 times more Copper, 54 times more Magnesium, more Manganese, 32.1 times more Phosphorus, 45.8 times more Potassium, 1.5 times more Selenium and 24 times more Zinc than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.
• While Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt contain 19.9 times more Water than Almonds.
• Both Almonds and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt have similar amounts of Iron per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Almonds have 11.6 times more Energy, 237.8 times more Fat, 115.2 times more Saturated Fat, 120.8 times more Omega 6, 2 times more Carbohydrate, 145 times more Sugars, 25 times more Fiber and 14.7 times more Protein than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.
• Both Almonds as well as Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.