Comparing Nutrients in 5 ounces Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	12%	4%	84%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	18% 524kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.13g	80.6% 78.2g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	18.6% 5.96g	32g per day for Men 19-50 years
Omega 3	7.8% 0.12g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	6.18% 1.05g	113% 19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.4% 108g	19.3% 25g	130g per day for Men 19-50 years
Sugars	0.39% 0.28g	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	% 0.28g	% 6.2g	g per day for Men 19-50 years
Fiber	14% 5.4g	39% 15g	38g per day for Men 19-50 years
Protein	26.6% 15g	53.7% 30g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, 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	59% 0.71mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.28mg	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.2% 5.95mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.7% 0.73mg	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.8% 0.15mg	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	43% 172μg	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	0.59% 0.71μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	86% 859mg	41.2% 412mg	1000mg per day for Men 19-50 years
Copper	32.4% 0.29mg	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	507% 40.5mg	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	92% 388mg	420mg per day for Men 19-50 years
Manganese	NA	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	23.3% 163mg	94% 661mg	700mg per day for Men 19-50 years
Potassium	5% 170mg	29% 991mg	3400mg per day for Men 19-50 years
Selenium	51.5% 28.3μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	11.3% 1.25mg	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	0.11% 3.97g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry vs Oil Roasted Almonds:

• Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry have 5.4 times more Vitamin B1, 2.3 times more Vitamin B5 and 4.5 times more Vitamin B9 than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 3.9 times more Vitamin B2 and 236.1 times more Vitamin E than Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.
• Both Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry and Oil Roasted Almonds have similar amounts of Vitamin B3 and Vitamin B6 per 5 oz.
• Both Cereals, CREAM OF WHEAT, regular, 10 minute cooking, 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 WHEAT, regular, 10 minute cooking, dry vs Oil Roasted Almonds:

• Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry have 2.1 times more Calcium, 7.8 times more Iron and 4.9 times more Selenium than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 4.6 times more Copper, 10.1 times more Magnesium, 4.1 times more Phosphorus, 5.8 times more Potassium and 3.5 times more Zinc than Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.

Comparison of macro-nutrients per 5 ounces:

• Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry have more Omega 3 and 4.3 times more Carbohydrate than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.6 times more Energy, 36.8 times more Fat, 17.7 times more Saturated Fat, 18.2 times more Omega 6, 22.8 times more Sugars, 2.8 times more Fiber and 2 times more Protein than Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.
• Both Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.