Comparing Nutrients in 7 ounces Cereals, CREAM OF RICE, cooked with water, with salt VS Almonds

Macros Ratio

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

Macro Nutrients

	Cereals, CREAM OF RICE, cooked with water, with salt	Almonds	Recommended Dietary Allowance
Energy	3.56% 103kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	144% 24.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	33% 42.8g	130g per day for Men 19-50 years
Sugars	0.11% 0.079g	12% 8.63g	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	0.3% 0.22g	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	% 0.34g	g per day for Men 19-50 years
Sucrose	NA	% 7.84g	g per day for Men 19-50 years
Fiber	0.52% 0.2g	65.3% 25g	38g per day for Men 19-50 years
Protein	3.2% 1.8g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF RICE, 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	11.7% 0.14mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.75% 0.036mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.06mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3% 0.15mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.12% 0.054mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	377% 113μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.5% 5.95μg	22% 87.3μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.26% 0.04mg	339% 51mg	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

	Cereals, CREAM OF RICE, cooked with water, with salt	Almonds	Recommended Dietary Allowance
Calcium	0.2% 2mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	227% 2.05mg	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	98% 7.86mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	1.4% 5.95mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	12.4% 0.29mg	188% 4.32mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	200% 90μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	4.8% 33.7mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	1.17% 39.7mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	23% 343mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	4.7% 174g	0.24% 8.75g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, CREAM OF RICE, cooked with water, with salt VS Almonds per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals, CREAM OF RICE, cooked with water, with salt versus 7 oz of Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cereals, CREAM OF RICE, cooked with water, with salt vs Almonds:

• 7 oz of Almonds contain 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.
• 7 ounces of Cereals, CREAM OF RICE, cooked with water, with salt have insufficient amounts of Vitamin B2, Vitamin B5, Vitamin B9 and Vitamin E
• Both Cereals, CREAM OF RICE, cooked with water, with salt as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Cereals, CREAM OF RICE, cooked with water, with salt vs Almonds:

• 7 ounces of Cereals, CREAM OF RICE, cooked with water, with salt have 173 times more Sodium and 19.8 times more Water than Almonds.
• While 7 oz of Almonds contain 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.
• Both Cereals, CREAM OF RICE, cooked with water, with salt and Almonds contain similar levels of Iron per seven ounces.
• 7 ounces of Cereals, CREAM OF RICE, cooked with water, with salt lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Almonds contain 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.
• 7 ounces of Cereals, CREAM OF RICE, cooked with water, with salt provide inadequate amounts of Energy, Omega 6, Fiber and Protein
• Both Cereals, CREAM OF RICE, cooked with water, with salt as well as Almonds provide inadequate amounts of Omega 3 in seven ounces.