Comparing Nutrients in 500 calories Cereals, CREAM OF WHEAT, 1 minute cook time, dry VS Blanched Almonds

Weight per 500 calories

• Cereals, CREAM OF WHEAT, 1 minute cook time, dry: 139g
• Blanched Almonds: 84.7g

Blanched Almonds have 1.6 times more energy per unit of mass than Cereals, CREAM OF WHEAT, 1 minute cook time, dry, which is very high in comparison to other foods. Cereals, CREAM OF WHEAT, 1 minute cook time, dry having high energy density.

Which food has more nutrients per 500 calories - Cereals, CREAM OF WHEAT, 1 minute cook time, dry or Blanched Almonds?

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, 1 minute cook time, dry	13%	4%	83%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Blanched Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.05g	46% 44.5g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	10.5% 3.35g	32g per day for Men 19-50 years
Omega 3	4.18% 0.067g	0.21% 0.003g	1.6g per day for Men 19-50 years
Omega 6	6.56% 1.1g	61.6% 10.5g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78% 101g	12% 16g	130g per day for Men 19-50 years
Sugars	0.98% 0.71g	5.4% 3.92g	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	% 0g	% 0.025g	g per day for Men 19-50 years
Sucrose	% 0.57g	% 3.78g	g per day for Men 19-50 years
Fiber	16% 6.13g	22% 8.4g	38g per day for Men 19-50 years
Protein	29.3% 16.4g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	86% 1.03mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	46.3% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.46mg	18.5% 2.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.86mg	5.32% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.86% 0.13mg	7.5% 0.097mg	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	NA	10.4% 41.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.88% 0.43mg	134% 20mg	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

	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Blanched Almonds	Recommended Dietary Allowance
Calcium	112% 1116mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	32.7% 0.29mg	97% 0.87mg	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	518% 41.4mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	15% 62.7mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	81.6% 1.88mg	67.6% 1.56mg	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	33.2% 233mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	6.2% 210mg	16.4% 558mg	3400mg per day for Men 19-50 years
Selenium	NA	4.93% 2.7μg	55μg per day for Men 19-50 years
Sodium	0.65% 9.75mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	17% 1.9mg	23% 2.5mg	11mg per day for Men 19-50 years
Water	0.43% 16g	0.1% 3.82g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cereals, CREAM OF WHEAT, 1 minute cook time, dry vs Blanched Almonds:

• Cereals, CREAM OF WHEAT, 1 minute cook time, dry have 6.4 times more Vitamin B1, 2.9 times more Vitamin B3, 3.2 times more Vitamin B5 and 1.3 times more Vitamin B6 than Blanched Almonds.
• While Blanched Almonds contain 46.6 times more Vitamin E than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, dry and Blanched Almonds have similar amounts of Vitamin B2 per 500 kcal.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, dry as well as Blanched Almonds have insufficient amounts of Vitamin C and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Cereals, CREAM OF WHEAT, 1 minute cook time, dry vs Blanched Almonds:

• Cereals, CREAM OF WHEAT, 1 minute cook time, dry have 5.6 times more Calcium, 14.9 times more Iron and 1.2 times more Manganese than Blanched Almonds.
• While Blanched Almonds contain 3 times more Copper, 3.6 times more Magnesium, 1.8 times more Phosphorus, 2.7 times more Potassium and 1.3 times more Zinc than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.

Comparison of macro-nutrients per 500 calories:

• Cereals, CREAM OF WHEAT, 1 minute cook time, dry have 6.4 times more Carbohydrate than Blanched Almonds.
• While Blanched Almonds contain 21.7 times more Fat, 8.2 times more Saturated Fat, 9.4 times more Omega 6, 5.5 times more Sugars and 1.4 times more Fiber than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, dry and Blanched Almonds have similar amounts of Energy and Protein per 500 kcal.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, dry as well as Blanched Almonds have insufficient amounts of Omega 3, Fructose, Glucose and Sucrose in 500 kcal.