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

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	12%	4%	84%

Macro Nutrients

	Roasted Almonds	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	Recommended Dietary Allowance
Energy	29.2% 848kcal	18% 524kcal	2900kcal per day for Men 19-50 years
Fat	76.8% 74.5g	2.2% 2.13g	97g per day for Men 19-50 years
Saturated Fat	18% 5.8g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	7.8% 0.12g	1.6g per day for Men 19-50 years
Omega 6	108% 18.3g	6.18% 1.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 29.8g	83.4% 108g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	0.39% 0.28g	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	0.02% 0.014g	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	% 0.014g	NA	g per day for Men 19-50 years
Sucrose	% 6.73g	% 0.28g	g per day for Men 19-50 years
Fiber	40.7% 15.5g	14% 5.4g	38g per day for Men 19-50 years
Protein	53% 29.7g	26.6% 15g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.2% 5.16mg	37.2% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.46mg	14.7% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	11.8% 0.15mg	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	19.5% 78μg	43% 172μg	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	226% 34mg	1.04% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.59% 0.71μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	Recommended Dietary Allowance
Calcium	38% 380mg	86% 859mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	32.4% 0.29mg	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	66% 5.3mg	507% 40.5mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	138% 3.16mg	NA	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	95% 668mg	23.3% 163mg	700mg per day for Men 19-50 years
Potassium	29.7% 1011mg	5% 170mg	3400mg per day for Men 19-50 years
Selenium	5.15% 2.83μg	51.5% 28.3μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	11.3% 1.25mg	11mg per day for Men 19-50 years
Water	0.092% 3.4g	0.42% 15.5g	3700g per day for Men 19-50 years

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

• Dry Roasted Almonds have 6 times more Vitamin B2, 1.3 times more Vitamin B6 and 217.3 times more Vitamin E than Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.
• While Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry contain 6.5 times more Vitamin B1, 1.6 times more Vitamin B5 and 2.2 times more Vitamin B9 than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry have similar amounts of Vitamin B3 per 5 oz.
• Both Dry Roasted Almonds as well as Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Roasted Almonds vs Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry:

• Dry Roasted Almonds have 5.3 times more Copper, 10.3 times more Magnesium, 4.1 times more Phosphorus, 5.9 times more Potassium and 3.8 times more Zinc than Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.
• While Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry contain 2.3 times more Calcium, 7.7 times more Iron and 10 times more Selenium than Dry Roasted Almonds.

Comparison of macro-nutrients per 5 ounces:

• Dry Roasted Almonds have 1.6 times more Energy, 35 times more Fat, 17.2 times more Saturated Fat, 17.5 times more Omega 6, 24.3 times more Sugars, 2.9 times more Fiber and 2 times more Protein than Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.
• While Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry contain 8.8 times more Omega 3 and 3.6 times more Carbohydrate than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.