Comparing Nutrients in 5 ounces Cereals, whole wheat hot natural cereal, cooked with water, with salt VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Cereals, whole wheat hot natural cereal, cooked with water, with salt	12%	5%	83%
Almonds	14%	72%	14%

Macro Nutrients

	Cereals, whole wheat hot natural cereal, cooked with water, with salt	Almonds	Recommended Dietary Allowance
Energy	3.03% 88kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	0.58% 0.57g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.085g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	1.56% 0.27g	103% 17.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.4g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	0.16% 0.11g	8.5% 6.17g	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	0.22% 0.16g	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	% 0.24g	g per day for Men 19-50 years
Sucrose	NA	% 5.6g	g per day for Men 19-50 years
Fiber	5.97% 2.27g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	5.06% 2.83g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Cereals, whole wheat hot natural cereal, cooked with water, with salt	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.9% 1.26mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.73% 0.24mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.96% 0.1mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	269% 80.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.96% 20μg	15.6% 62.4μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.27% 0.34mg	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.47% 0.57μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, whole wheat hot natural cereal, cooked with water, with salt	Almonds	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	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	11% 0.88mg	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	36% 0.83mg	134% 3.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	143% 64.2μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	14% 98mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	2.96% 101mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	33% 18μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	3.2% 119g	0.17% 6.25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cereals, whole wheat hot natural cereal, cooked with water, with salt vs Almonds:

• Almonds contain 2.9 times more Vitamin B1, 22.8 times more Vitamin B2, 4.1 times more Vitamin B3, 2.8 times more Vitamin B5, 1.9 times more Vitamin B6, 3.1 times more Vitamin B9 and 106.8 times more Vitamin E than Cereals, whole wheat hot natural cereal, cooked with water, with salt.
• Both Cereals, whole wheat hot natural cereal, cooked with water, with salt as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Cereals, whole wheat hot natural cereal, cooked with water, with salt vs Almonds:

• Cereals, whole wheat hot natural cereal, cooked with water, with salt have 3.1 times more Selenium, 233 times more Sodium and 19 times more Water than Almonds.
• While Almonds contain 38.4 times more Calcium, 12.4 times more Copper, 6 times more Iron, 12.3 times more Magnesium, 3.7 times more Manganese, 7 times more Phosphorus, 10.3 times more Potassium and 6.5 times more Zinc than Cereals, whole wheat hot natural cereal, cooked with water, with salt.

Comparison of macro-nutrients per 5 ounces:

• Almonds contain 9.3 times more Energy, 124.8 times more Fat, 63.4 times more Saturated Fat, 65.9 times more Omega 6, 1.6 times more Carbohydrate, 54.4 times more Sugars, 7.8 times more Fiber and 10.6 times more Protein than Cereals, whole wheat hot natural cereal, cooked with water, with salt.
• Both Cereals, whole wheat hot natural cereal, cooked with water, with salt as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.