Comparing Nutrients in 5 ounces Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt VS Blanched 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%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt	Blanched Almonds	Recommended Dietary Allowance
Energy	2.74% 79.4kcal	29% 836kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	76.7% 74.4g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.072g	17.5% 5.6g	32g per day for Men 19-50 years
Omega 3	0.53% 0.009g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.8% 0.14g	103% 17.5g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 16.6g	20.4% 26.5g	130g per day for Men 19-50 years
Sugars	0.14% 0.099g	9.05% 6.56g	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	% 0.043g	g per day for Men 19-50 years
Sucrose	% 0.099g	% 6.32g	g per day for Men 19-50 years
Fiber	2.6% 0.99g	37% 14g	38g per day for Men 19-50 years
Protein	3.64% 2.04g	54% 30.3g	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	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	22.6% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.3% 0.095mg	77.5% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.1% 1.14mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.57% 0.38mg	8.9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.4% 0.044mg	12.5% 0.16mg	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	17.4% 69.5μg	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	0.38% 0.057mg	224% 33.7mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	14.7% 147mg	33.5% 335mg	1000mg per day for Men 19-50 years
Copper	5.67% 0.051mg	162% 1.46mg	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	72.5% 5.8mg	58% 4.65mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	90% 380mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	113% 2.6mg	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	9.5% 66.6mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	0.96% 32.6mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	NA	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	3.2% 48mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	2.83% 0.31mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.17% 6.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt vs Blanched Almonds:

• Blanched Almonds contain 2.1 times more Vitamin B1, 10.6 times more Vitamin B2, 4.4 times more Vitamin B3, 3.7 times more Vitamin B6, 1.7 times more Vitamin B9 and 593.8 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 and Blanched Almonds have similar amounts of Vitamin B5 per 5 oz.
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt as well as Blanched Almonds have insufficient amounts of Vitamin C and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt vs Blanched Almonds:

• Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt have 1.2 times more Iron, 1.8 times more Sodium and 19.1 times more Water than Blanched Almonds.
• While Blanched Almonds contain 2.3 times more Calcium, 28.5 times more Copper, 38.3 times more Magnesium, 9.8 times more Manganese, 10.2 times more Phosphorus, 28.7 times more Potassium and 13.5 times more Zinc than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt.

Comparison of macro-nutrients per 5 ounces:

• Blanched Almonds contain 10.5 times more Energy, 262.6 times more Fat, 77.5 times more Saturated Fat, 128.8 times more Omega 6, 1.6 times more Carbohydrate, 66.1 times more Sugars, 14.1 times more Fiber and 14.9 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 as well as Blanched Almonds have insufficient amounts of Omega 3, Fructose, Glucose and Sucrose in 5 oz.