Comparing Nutrients in 7 ounces Cereals, CREAM OF WHEAT, 1 minute cook time, dry VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, 1 minute cook time, dry	13%	4%	83%
Almonds	14%	72%	14%

Macro Nutrients

	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Almonds	Recommended Dietary Allowance
Energy	24.6% 712kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	1.83% 0.59g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	9.35% 1.6g	144% 24.5g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	111% 144g	33% 42.8g	130g per day for Men 19-50 years
Sugars	1.4% 1g	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	0% 0g	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	% 0g	% 0.34g	g per day for Men 19-50 years
Sucrose	% 0.81g	% 7.84g	g per day for Men 19-50 years
Fiber	23% 8.73g	65.3% 25g	38g per day for Men 19-50 years
Protein	41.7% 23.4g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	122% 1.47mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57.2% 0.74mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75.3% 12mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.6% 1.23mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	NA	22% 87.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	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	4.1% 0.62mg	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 WHEAT, 1 minute cook time, dry	Almonds	Recommended Dietary Allowance
Calcium	159% 1590mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	46.5% 0.42mg	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	738% 59mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	116% 2.67mg	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	47.3% 331mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	8.8% 300mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	NA	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	24.4% 2.68mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	0.61% 22.6g	0.24% 8.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cereals, CREAM OF WHEAT, 1 minute cook time, dry vs Almonds:

• Cereals, CREAM OF WHEAT, 1 minute cook time, dry have 3.6 times more Vitamin B1, 1.7 times more Vitamin B3 and 1.3 times more Vitamin B5 than Almonds.
• While Almonds contain 3 times more Vitamin B2, 1.5 times more Vitamin B6 and 82.7 times more Vitamin E than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, dry as well as Almonds have insufficient amounts of Vitamin C and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Cereals, CREAM OF WHEAT, 1 minute cook time, dry vs Almonds:

• Cereals, CREAM OF WHEAT, 1 minute cook time, dry have 3 times more Calcium and 8 times more Iron than Almonds.
• While Almonds contain 4.9 times more Copper, 6 times more Magnesium, 1.6 times more Manganese, 2.9 times more Phosphorus, 4.9 times more Potassium and 2.3 times more Zinc than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.

Comparison of macro-nutrients per 7 ounces:

• Cereals, CREAM OF WHEAT, 1 minute cook time, dry have 16 times more Omega 3 and 3.4 times more Carbohydrate than Almonds.
• While Almonds contain 1.6 times more Energy, 34 times more Fat, 12.9 times more Saturated Fat, 15.4 times more Omega 6, 8.5 times more Sugars, 2.8 times more Fiber and 1.8 times more Protein than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, dry as well as Almonds have insufficient amounts of Fructose, Glucose and Sucrose in 7 oz.