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

Weight per 500 calories

• Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt: 893g
• Almonds: 86.4g

Almonds have 10.3 times more energy per unit of mass than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt, which is very high in comparison to other foods. Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, 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, stove-top, without salt or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt	11%	3%	86%
Almonds	14%	72%	14%

Macro Nutrients

	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt	Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.84% 1.8g	44.5% 43g	97g per day for Men 19-50 years
Saturated Fat	1.42% 0.46g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	3.35% 0.054g	0.16% 0.003g	1.6g per day for Men 19-50 years
Omega 6	5.04% 0.86g	62.6% 10.6g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80.6% 105g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	0.86% 0.63g	5.2% 3.76g	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	0.13% 0.095g	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	% 0.15g	g per day for Men 19-50 years
Sucrose	% 0.63g	% 3.4g	g per day for Men 19-50 years
Fiber	16.4% 6.25g	28.4% 10.8g	38g per day for Men 19-50 years
Protein	23% 13g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt	Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69% 0.83mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	75.6% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.17mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47.7% 2.4mg	8.13% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.3% 0.28mg	9.1% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	164% 49.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	64.7% 259μg	9.5% 38μg	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	2.4% 0.36mg	148% 22mg	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, stove-top, without salt	Almonds	Recommended Dietary Allowance
Calcium	93% 929mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	35.7% 0.32mg	99% 0.89mg	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	456% 36.5mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	15% 62.5mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	82% 1.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	87% 39μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	60% 420mg	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	6.04% 205mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	NA	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	20.2% 304mg	0.058% 0.86mg	1500mg per day for Men 19-50 years
Zinc	18% 1.96mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	21% 770g	0.1% 3.8g	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, stove-top, without salt vs Almonds:

• Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt have 4.7 times more Vitamin B1, 2.3 times more Vitamin B3, 5.9 times more Vitamin B5, 2.3 times more Vitamin B6 and 6.8 times more Vitamin B9 than Almonds.
• While Almonds contain 1.6 times more Vitamin B2 and 62 times more Vitamin E than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt.
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt as well as 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, stove-top, without salt vs Almonds:

• Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt have 4 times more Calcium, 11.4 times more Iron, 351.5 times more Sodium and 202.1 times more Water than Almonds.
• While Almonds contain 2.8 times more Copper, 3.7 times more Magnesium, 3.1 times more Potassium and 1.4 times more Zinc than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt.
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt and Almonds have similar amounts of Manganese and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt have 5.6 times more Carbohydrate than Almonds.
• While Almonds contain 24.1 times more Fat, 7.2 times more Saturated Fat, 12.4 times more Omega 6, 6 times more Sugars, 1.7 times more Fiber and 1.4 times more Protein than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt.
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt and Almonds have similar amounts of Energy per 500 kcal.
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt as well as Almonds have insufficient amounts of Omega 3, Fructose, Glucose and Sucrose in 500 kcal.