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

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt	15%	6%	79%

Macro Nutrients

	Blanched Almonds	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt	Recommended Dietary Allowance
Energy	92% 2676kcal	8.13% 236kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	330% 56g	4.43% 0.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	65% 84.7g	35.2% 46g	130g per day for Men 19-50 years
Sugars	29% 21g	2.13% 1.54g	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% 0g	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	% 0.14g	% 0g	g per day for Men 19-50 years
Sucrose	% 20.2g	% 0.32g	g per day for Men 19-50 years
Fiber	118% 45g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	173% 97g	15.2% 8.53g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72% 0.87mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	248% 3.23mg	15.7% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	20.3% 3.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.5% 1.42mg	28.3% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	11.5% 0.15mg	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	55.6% 222μg	36.3% 145μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	718% 108mg	1.8% 0.27mg	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

	Blanched Almonds	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt	Recommended Dietary Allowance
Calcium	107% 1070mg	59.4% 594mg	1000mg per day for Men 19-50 years
Copper	518% 4.66mg	26.2% 0.24mg	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	186% 15mg	282% 22.6mg	8mg per day for Men 19-50 years
Magnesium	289% 1216mg	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	362% 8.32mg	44.6% 1.03mg	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	312% 2182mg	37% 259mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	3.47% 118mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	NA	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	13.6% 204mg	1500mg per day for Men 19-50 years
Zinc	122% 13.5mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	0.55% 20.5g	10.7% 395g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 2.2 times more Vitamin B1, 15.8 times more Vitamin B2, 4.9 times more Vitamin B3, 3.5 times more Vitamin B6, 1.5 times more Vitamin B9 and 395.8 times more Vitamin E than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt.
• Both Blanched Almonds and Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt have similar amounts of Vitamin B5 per 1 lb.
• Both Blanched Almonds as well as Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt have insufficient amounts of Vitamin C and Vitamin K in 1 lb.

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

• Blanched Almonds have 1.8 times more Calcium, 19.8 times more Copper, 33.5 times more Magnesium, 8.1 times more Manganese, 8.4 times more Phosphorus, 25.3 times more Potassium and 11.4 times more Zinc than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt.
• While Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt contain 1.5 times more Iron, 2.4 times more Sodium and 19.3 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 1 pound:

• Blanched Almonds have 11.3 times more Energy, 141.9 times more Fat, 39.9 times more Saturated Fat, 74.5 times more Omega 6, 1.8 times more Carbohydrate, 13.6 times more Sugars, 14.1 times more Fiber and 11.4 times more Protein than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt.
• Both Blanched Almonds as well as Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt have insufficient amounts of Omega 3, Fructose, Glucose and Sucrose in 1 lb.