Comparing Nutrients in 5 ounces Cereals, CREAM OF WHEAT, 1 minute cook time, dry VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, 1 minute cook time, dry	13%	4%	83%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Roasted Almonds	Recommended Dietary Allowance
Energy	17.5% 509kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	2.15% 2.1g	76.8% 74.5g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	6.68% 1.14g	108% 18.3g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	23% 29.8g	130g per day for Men 19-50 years
Sugars	1% 0.72g	9.5% 6.9g	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	0.02% 0.014g	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	% 0.014g	g per day for Men 19-50 years
Sucrose	% 0.58g	% 6.73g	g per day for Men 19-50 years
Fiber	16.4% 6.24g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	29.8% 16.7g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.4% 1.05mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54% 8.6mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.6% 0.88mg	9.1% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	15% 0.19mg	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	19.5% 78μg	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	2.93% 0.44mg	226% 34mg	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	Roasted Almonds	Recommended Dietary Allowance
Calcium	114% 1135mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	33.2% 0.3mg	173% 1.56mg	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	527% 42mg	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	15% 63.8mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	83% 1.9mg	138% 3.16mg	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	34% 237mg	95% 668mg	700mg per day for Men 19-50 years
Potassium	6.3% 214mg	29.7% 1011mg	3400mg per day for Men 19-50 years
Selenium	NA	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	17.4% 1.9mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	0.44% 16g	0.092% 3.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cereals, CREAM OF WHEAT, 1 minute cook time, dry vs Roasted Almonds:

• Cereals, CREAM OF WHEAT, 1 minute cook time, dry have 9.6 times more Vitamin B1, 1.7 times more Vitamin B3 and 1.9 times more Vitamin B5 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 3.2 times more Vitamin B2, 1.5 times more Vitamin B6 and 77.1 times more Vitamin E than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, dry as well as Dry Roasted Almonds have insufficient amounts of Vitamin C and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Cereals, CREAM OF WHEAT, 1 minute cook time, dry vs Roasted Almonds:

• Cereals, CREAM OF WHEAT, 1 minute cook time, dry have 3 times more Calcium and 8 times more Iron than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 5.2 times more Copper, 6.2 times more Magnesium, 1.7 times more Manganese, 2.8 times more Phosphorus, 4.7 times more Potassium and 2.5 times more Zinc than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.

Comparison of macro-nutrients per 5 ounces:

• Cereals, CREAM OF WHEAT, 1 minute cook time, dry have 4.8 times more Omega 3 and 3.5 times more Carbohydrate than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.7 times more Energy, 35.7 times more Fat, 13.9 times more Saturated Fat, 16.2 times more Omega 6, 9.5 times more Sugars, 2.5 times more Fiber and 1.8 times more Protein than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, dry as well as Dry Roasted Almonds have insufficient amounts of Fructose, Glucose and Sucrose in 5 oz.