Comparing Nutrients in 300 calories Roasted Almonds VS Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry

Weight per 300 calories

• Roasted Almonds: 50.2g
• Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry: 81g

Roasted Almonds have 1.6 times more energy per 100g than Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry. It has very high energy density when compared to other foods. Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry having high energy density.

Discover which food has more nutrients per 300 calories - Roasted Almonds or Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry?

Macros Ratio

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

Macro Nutrients

	Roasted Almonds	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26.4g	1.25% 1.2g	97g per day for Men 19-50 years
Saturated Fat	6.4% 2.05g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	0.31% 0.005g	4.46% 0.071g	1.6g per day for Men 19-50 years
Omega 6	38.2% 6.5g	3.53% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.1% 10.5g	47.7% 62g	130g per day for Men 19-50 years
Sugars	3.36% 2.44g	0.22% 0.16g	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	0.007% 0.005g	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	% 0.005g	NA	g per day for Men 19-50 years
Sucrose	% 2.4g	% 0.16g	g per day for Men 19-50 years
Fiber	14.4% 5.47g	8.1% 3.1g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	15.2% 8.5g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.2% 0.039mg	33.8% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.82mg	21.3% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.22% 0.16mg	8.4% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.25% 0.068mg	6.74% 0.088mg	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	6.9% 27.6μg	24.5% 98μg	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	80% 12mg	0.59% 0.089mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.34% 0.41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	Recommended Dietary Allowance
Calcium	13.4% 134mg	49% 491mg	1000mg per day for Men 19-50 years
Copper	61.3% 0.55mg	18.6% 0.17mg	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	23.4% 1.87mg	290% 23mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	48.7% 1.1mg	NA	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	33.8% 236mg	13.3% 93mg	700mg per day for Men 19-50 years
Potassium	10.5% 358mg	2.86% 97mg	3400mg per day for Men 19-50 years
Selenium	1.82% 1μg	29.5% 16.2μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.5mg	0.38% 5.68mg	1500mg per day for Men 19-50 years
Zinc	15% 1.66mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	0.033% 1.2g	0.24% 8.84g	3700g per day for Men 19-50 years

Roasted Almonds VS Cereals, CREAM OF WHEAT, Regular, 10 Minute Cooking, Dry Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Roasted Almonds or Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry?

Lets compare vitamin content per 300 calories of Roasted Almonds vs Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry:

• 300 calories of Roasted Almonds have 3.7 times more Vitamin B2 and 134.4 times more Vitamin E than Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.
• While 300 kcal of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry contain 10.5 times more Vitamin B1, 1.9 times more Vitamin B3, 2.6 times more Vitamin B5, 1.3 times more Vitamin B6 and 3.6 times more Vitamin B9 than Dry Roasted Almonds.
• 300 calories of Roasted Almonds have insufficient amounts of Vitamin B1, Vitamin B5 and Vitamin B6
• 300 calories of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry have insufficient amounts of Vitamin E
• Both Dry Roasted Almonds as well as Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Roasted Almonds vs Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry:

• 300 calories of Roasted Almonds have 3.3 times more Copper, 6.4 times more Magnesium, 2.5 times more Phosphorus, 3.7 times more Potassium and 2.3 times more Zinc than Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.
• While 300 kcal of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry contain 3.7 times more Calcium, 12.4 times more Iron and 16.2 times more Selenium than Dry Roasted Almonds.
• 300 calories of Roasted Almonds lack sufficient amounts of Selenium
• 300 calories of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry lack sufficient amounts of Magnesium and Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Roasted Almonds have 21.7 times more Fat, 10.6 times more Saturated Fat, 10.8 times more Omega 6, 1.8 times more Fiber and 1.2 times more Protein than Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.
• While 300 kcal of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry contain 5.9 times more Carbohydrate than Dry Roasted Almonds.
• Both Roasted Almonds and Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry offer comparable quantities of Energy per 300 calories.
• 300 calories of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry provide inadequate amounts of Omega 6
• Both Dry Roasted Almonds as well as Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry provide inadequate amounts of Omega 3 in 300 calories.