Comparing Nutrients in 5 ounces Cereals, CREAM OF RICE, dry VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF RICE, dry	7%	1%	92%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Cereals, CREAM OF RICE, dry	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	18% 524kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	80.6% 78.2g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	18.6% 5.96g	32g per day for Men 19-50 years
Omega 3	2.13% 0.034g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	113% 19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	19.3% 25g	130g per day for Men 19-50 years
Sugars	0.59% 0.43g	8.9% 6.45g	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	NA	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	NA	% 0.057g	g per day for Men 19-50 years
Sucrose	NA	% 6.2g	g per day for Men 19-50 years
Fiber	2.6% 0.99g	39% 15g	38g per day for Men 19-50 years
Protein	16% 8.93g	53.7% 30g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF RICE, dry	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.2% 0.72mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	66% 10.6mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.3% 0.28mg	13% 0.17mg	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	10.3% 41μg	9.57% 38.3μg	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	1.04% 0.16mg	245% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF RICE, dry	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	0.71% 7.1mg	41.2% 412mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	150% 1.35mg	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	504% 40.3mg	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	92% 388mg	420mg per day for Men 19-50 years
Manganese	63.7% 1.46mg	152% 3.5mg	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	25% 176mg	94% 661mg	700mg per day for Men 19-50 years
Potassium	5.96% 203mg	29% 991mg	3400mg per day for Men 19-50 years
Selenium	49% 27μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	0.4% 15g	0.11% 3.97g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cereals, CREAM OF RICE, dry vs Oil Roasted Almonds:

• Cereals, CREAM OF RICE, dry have 5.5 times more Vitamin B1, 2 times more Vitamin B3, 2.4 times more Vitamin B5 and 1.7 times more Vitamin B6 than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 6 times more Vitamin B2 and 236.1 times more Vitamin E than Cereals, CREAM OF RICE, dry.
• Both Cereals, CREAM OF RICE, dry and Oil Roasted Almonds have similar amounts of Vitamin B9 per 5 oz.
• Both Cereals, CREAM OF RICE, dry as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Cereals, CREAM OF RICE, dry vs Oil Roasted Almonds:

• Cereals, CREAM OF RICE, dry have 7.7 times more Iron and 4.6 times more Selenium than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 58.2 times more Calcium, 3.9 times more Copper, 11.9 times more Magnesium, 2.4 times more Manganese, 3.8 times more Phosphorus, 4.9 times more Potassium and 2.7 times more Zinc than Cereals, CREAM OF RICE, dry.

Comparison of macro-nutrients per 5 ounces:

• Cereals, CREAM OF RICE, dry have more Omega 3 and 4.7 times more Carbohydrate than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.6 times more Energy, 110.3 times more Fat, 30.9 times more Saturated Fat, 121.8 times more Omega 6, 15.2 times more Sugars, 15 times more Fiber and 3.4 times more Protein than Cereals, CREAM OF RICE, dry.
• Both Cereals, CREAM OF RICE, dry as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.