Comparing Nutrients in 500 calories Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt VS Blanched Almonds

Weight per 500 calories

• Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt: 962g
• Blanched Almonds: 84.7g

Blanched Almonds have 11.3 times more energy per unit of mass than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt, which is very high in comparison to other foods. Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt having low energy density.

Which food has more nutrients per 500 calories - Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt or Blanched Almonds?

Macros Ratio

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

Macro Nutrients

	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt	Blanched Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.67% 3.56g	46% 44.5g	97g per day for Men 19-50 years
Saturated Fat	2.97% 0.95g	10.5% 3.35g	32g per day for Men 19-50 years
Omega 3	6% 0.096g	0.21% 0.003g	1.6g per day for Men 19-50 years
Omega 6	9.4% 1.6g	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	74.7% 97g	12% 16g	130g per day for Men 19-50 years
Sugars	4.5% 3.27g	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	% 0.67g	% 3.78g	g per day for Men 19-50 years
Fiber	17.7% 6.73g	22% 8.4g	38g per day for Men 19-50 years
Protein	32.3% 18g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69.7% 0.84mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.3% 0.43mg	46.3% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43% 6.88mg	18.5% 2.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60% 3mg	5.32% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	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	77% 308μg	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	3.85% 0.58mg	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, 2 1/2 minute cook time, cooked with water, microwaved, without salt	Blanched Almonds	Recommended Dietary Allowance
Calcium	126% 1260mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	55.6% 0.5mg	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	599% 48mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	18.3% 77mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	94% 2.17mg	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	78.3% 548mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	7.35% 250mg	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	29% 433mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	23% 2.5mg	11mg per day for Men 19-50 years
Water	22.6% 838g	0.1% 3.82g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt vs Blanched Almonds:

• Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt have 5.2 times more Vitamin B1, 2.3 times more Vitamin B3, 11.3 times more Vitamin B5, 3.3 times more Vitamin B6 and 7.4 times more Vitamin B9 than Blanched Almonds.
• While Blanched Almonds contain 1.4 times more Vitamin B2 and 34.9 times more Vitamin E than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt.
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt 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, 2 1/2 minute cook time, cooked with water, microwaved, without salt vs Blanched Almonds:

• Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt have 6.3 times more Calcium, 17.2 times more Iron, 1.4 times more Manganese, 1.3 times more Phosphorus, 26.9 times more Sodium and 219.1 times more Water than Blanched Almonds.
• While Blanched Almonds contain 1.7 times more Copper, 3 times more Magnesium and 2.2 times more Potassium than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt.
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt and Blanched Almonds have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt have 28.4 times more Omega 3 and 6.1 times more Carbohydrate than Blanched Almonds.
• While Blanched Almonds contain 12.5 times more Fat, 3.5 times more Saturated Fat and 6.6 times more Omega 6 than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt.
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt and Blanched Almonds have similar amounts of Energy, Sugars, Fiber and Protein per 500 kcal.
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt as well as Blanched Almonds have insufficient amounts of Fructose, Glucose and Sucrose in 500 kcal.