Comparing Nutrients in 500 calories Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry VS Oil Roasted Almonds

Weight per 500 calories

• Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry: 141g
• Oil Roasted Almonds: 82.4g

Oil Roasted Almonds have 1.7 times more energy per unit of mass than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry, which is very high in comparison to other foods. Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry having high energy density.

Discover which food has more nutrients per 500 calories - Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry or Oil Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	13%	4%	83%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	47% 45.4g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	11% 3.47g	32g per day for Men 19-50 years
Omega 3	3.26% 0.052g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.83g	65.5% 11g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77.8% 101g	11.2% 14.6g	130g per day for Men 19-50 years
Sugars	0.91% 0.66g	5.17% 3.75g	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	% 0.033g	g per day for Men 19-50 years
Sucrose	% 0.55g	% 3.6g	g per day for Men 19-50 years
Fiber	16.3% 6.2g	22.8% 8.65g	38g per day for Men 19-50 years
Protein	29.2% 16.4g	31.2% 17.5g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	89.2% 1.07mg	6.3% 0.076mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	49.5% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74.6% 12mg	19% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	3.77% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.75% 0.13mg	7.48% 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	5.56% 22.2μg	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	3.47% 0.52mg	143% 21.4mg	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, dry	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	124% 1242mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	32.2% 0.29mg	87.4% 0.79mg	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	564% 45mg	38% 3.03mg	8mg per day for Men 19-50 years
Magnesium	15.4% 64.8mg	53.7% 226mg	420mg per day for Men 19-50 years
Manganese	83.7% 1.93mg	88% 2.03mg	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	80% 561mg	55% 384mg	700mg per day for Men 19-50 years
Potassium	6.63% 225mg	17% 576mg	3400mg per day for Men 19-50 years
Selenium	NA	6.14% 3.38μg	55μg per day for Men 19-50 years
Sodium	30.8% 462mg	0.055% 0.82mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	23% 2.53mg	11mg per day for Men 19-50 years
Water	0.44% 16.3g	0.062% 2.3g	3700g per day for Men 19-50 years

Cereals, CREAM OF WHEAT, 2 1/2 Minute Cook Time, Dry VS Oil Roasted Almonds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry or Oil Roasted Almonds?

Lets compare vitamin content per 500 calories of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry vs Oil Roasted Almonds:

• 500 calories of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry have 14.1 times more Vitamin B1, 4 times more Vitamin B3 and 4.6 times more Vitamin B5 than Oil Roasted Almonds.
• While 500 kcal of Oil Roasted Almonds contain 41 times more Vitamin E than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry.
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry and Oil Roasted Almonds provide similar amounts of Vitamin B2 per 500 calories.
• 500 calories of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry have insufficient amounts of Vitamin E
• 500 calories of Oil Roasted Almonds have insufficient amounts of Vitamin B1 and Vitamin B5
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry as well as Oil Roasted Almonds have insufficient amounts of Vitamin B6, Vitamin C and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry vs Oil Roasted Almonds:

• 500 calories of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry have 5.2 times more Calcium, 14.9 times more Iron, 1.5 times more Phosphorus and 560.8 times more Sodium than Oil Roasted Almonds.
• While 500 kcal of Oil Roasted Almonds contain 2.7 times more Copper, 3.5 times more Magnesium, 2.6 times more Potassium and 1.3 times more Zinc than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry.
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry and Oil Roasted Almonds contain similar levels of Manganese per 500 calories.
• 500 calories of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry have 6.9 times more Carbohydrate than Oil Roasted Almonds.
• While 500 kcal of Oil Roasted Almonds contain 22.9 times more Fat, 9.7 times more Saturated Fat, 13.4 times more Omega 6 and 1.4 times more Fiber than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry.
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry and Oil Roasted Almonds offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry provide inadequate amounts of Omega 6
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in 500 calories.