Comparing Nutrients in 5 ounces Almonds VS Cereals, CREAM OF RICE, cooked with water, with salt

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cereals, CREAM OF RICE, cooked with water, with salt	7%	2%	91%

Macro Nutrients

	Almonds	Cereals, CREAM OF RICE, cooked with water, with salt	Recommended Dietary Allowance
Energy	28.3% 821kcal	2.54% 73.7kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	0.089% 0.028g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	0.18% 0.031g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.5% 30.5g	12.5% 16.3g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	0.078% 0.057g	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	0.22% 0.16g	NA	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	% 0.24g	NA	g per day for Men 19-50 years
Sucrose	% 5.6g	NA	g per day for Men 19-50 years
Fiber	46.6% 17.7g	0.37% 0.14g	38g per day for Men 19-50 years
Protein	53.5% 30g	2.28% 1.28g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cereals, CREAM OF RICE, cooked with water, with salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.2% 0.29mg	8.4% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	1.96% 0.026mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	9.2% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	2.15% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	2.94% 0.038mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	269% 80.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15.6% 62.4μg	1.06% 4.25μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	242% 36.3mg	0.19% 0.028mg	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

	Almonds	Cereals, CREAM OF RICE, cooked with water, with salt	Recommended Dietary Allowance
Calcium	38% 381mg	0.14% 1.4mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	5.35% 0.048mg	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	65.7% 5.26mg	70% 5.6mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	1% 4.25mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	8.87% 0.2mg	2.3mg per day for Men 19-50 years
Molybdenum	143% 64.2μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	97% 682mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	0.83% 28.3mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	7.73% 4.25μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	16.3% 245mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	2.06% 0.23mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	3.35% 124g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Almonds vs Cereals, CREAM OF RICE, cooked with water, with salt:

• Almonds have 2.9 times more Vitamin B1, 63.2 times more Vitamin B2, 3.5 times more Vitamin B3, 6.2 times more Vitamin B5, 5.1 times more Vitamin B6, 14.7 times more Vitamin B9 and 1281.5 times more Vitamin E than Cereals, CREAM OF RICE, cooked with water, with salt.
• Both Almonds as well as Cereals, CREAM OF RICE, cooked with water, with salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Almonds vs Cereals, CREAM OF RICE, cooked with water, with salt:

• Almonds have 269 times more Calcium, 30.3 times more Copper, 90 times more Magnesium, 15.1 times more Manganese, 28.3 times more Phosphorus, 36.7 times more Potassium, 1.4 times more Selenium and 19.5 times more Zinc than Cereals, CREAM OF RICE, cooked with water, with salt.
• While Cereals, CREAM OF RICE, cooked with water, with salt contain 173 times more Sodium and 19.8 times more Water than Almonds.
• Both Almonds and Cereals, CREAM OF RICE, cooked with water, with salt have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Almonds have 11.1 times more Energy, 499.3 times more Fat, 190.1 times more Saturated Fat, 560.2 times more Omega 6, 1.9 times more Carbohydrate, 108.8 times more Sugars, 125 times more Fiber and 23.5 times more Protein than Cereals, CREAM OF RICE, cooked with water, with salt.
• Both Almonds as well as Cereals, CREAM OF RICE, cooked with water, with salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.