Comparing Nutrients in 5 ounces Almonds VS Cereals, WHEATENA, cooked with water, with salt

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cereals, WHEATENA, cooked with water, with salt	14%	7%	79%

Macro Nutrients

	Almonds	Cereals, WHEATENA, cooked with water, with salt	Recommended Dietary Allowance
Energy	28.3% 821kcal	2.9% 83.6kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	0.66% 0.64g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	1.85% 0.31g	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	13% 16.6g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	0.49% 0.35g	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	7.46% 2.83g	38g per day for Men 19-50 years
Protein	53.5% 30g	5.14% 2.88g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cereals, WHEATENA, 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	1.3% 0.016mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	2.4% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	4.84% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	1.2% 0.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	2.07% 0.027mg	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	3.2% 12.8μg	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	5% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.47% 0.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Cereals, WHEATENA, cooked with water, with salt	Recommended Dietary Allowance
Calcium	38% 381mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	8.98% 0.081mg	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	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	50.4% 1.16mg	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	12% 85mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	3.2% 109mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	28.3% 15.6μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	22.5% 337mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	8.9% 0.98mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	3.27% 121g	3700g per day for Men 19-50 years

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

• Almonds have 18.6 times more Vitamin B1, 51.7 times more Vitamin B2, 6.6 times more Vitamin B3, 11.2 times more Vitamin B5, 7.2 times more Vitamin B6, 4.9 times more Vitamin B9 and 48.4 times more Vitamin E than Cereals, WHEATENA, cooked with water, with salt.
• Both Almonds as well as Cereals, WHEATENA, 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, WHEATENA, cooked with water, with salt:

• Almonds have 3.4 times more Calcium, 18.1 times more Copper, 6.6 times more Iron, 12.9 times more Magnesium, 2.7 times more Manganese, 8 times more Phosphorus, 9.5 times more Potassium and 4.5 times more Zinc than Cereals, WHEATENA, cooked with water, with salt.
• While Cereals, WHEATENA, cooked with water, with salt contain 2.7 times more Selenium, 238 times more Sodium and 19.4 times more Water than Almonds.

Comparison of macro-nutrients per 5 ounces:

• Almonds have 9.8 times more Energy, 111 times more Fat, 41.8 times more Saturated Fat, 55.5 times more Omega 6, 1.8 times more Carbohydrate, 17.4 times more Sugars, 6.3 times more Fiber and 10.4 times more Protein than Cereals, WHEATENA, cooked with water, with salt.
• While Cereals, WHEATENA, cooked with water, with salt contain 6 times more Omega 3 than Almonds.
• Both Almonds as well as Cereals, WHEATENA, cooked with water, with salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.