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

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, 1 minute cook time, dry	13%	4%	83%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Roasted Almonds	Recommended Dietary Allowance
Energy	24.6% 712kcal	41% 1187kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	1.83% 0.59g	25.4% 8.12g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	9.35% 1.6g	151% 25.7g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	111% 144g	32% 41.7g	130g per day for Men 19-50 years
Sugars	1.4% 1g	13.3% 9.64g	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	0.027% 0.02g	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	% 0.02g	g per day for Men 19-50 years
Sucrose	% 0.81g	% 9.43g	g per day for Men 19-50 years
Fiber	23% 8.73g	57% 21.6g	38g per day for Men 19-50 years
Protein	41.7% 23.4g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Roasted 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	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57.2% 0.74mg	183% 2.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75.3% 12mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.6% 1.23mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	20.8% 0.27mg	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	NA	27.3% 109μg	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	316% 47.4mg	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	Roasted Almonds	Recommended Dietary Allowance
Calcium	159% 1590mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	46.5% 0.42mg	242% 2.2mg	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	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	132% 554mg	420mg per day for Men 19-50 years
Manganese	116% 2.67mg	193% 4.43mg	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	47.3% 331mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	8.8% 300mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	NA	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	24.4% 2.68mg	59.7% 6.57mg	11mg per day for Men 19-50 years
Water	0.61% 22.6g	0.13% 4.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, CREAM OF WHEAT, 1 minute cook time, dry VS Roasted Almonds per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals, CREAM OF WHEAT, 1 minute cook time, dry versus 7 oz of Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Cereals, CREAM OF WHEAT, 1 minute cook time, dry have 9.6 times more Vitamin B1, 1.7 times more Vitamin B3 and 1.9 times more Vitamin B5 than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 3.2 times more Vitamin B2, 1.5 times more Vitamin B6 and 77.1 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 Dry Roasted Almonds have insufficient amounts of Vitamin C and Vitamin K in seven ounces.

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

• 7 ounces of Cereals, CREAM OF WHEAT, 1 minute cook time, dry have 3 times more Calcium and 8 times more Iron than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 5.2 times more Copper, 6.2 times more Magnesium, 1.7 times more Manganese, 2.8 times more Phosphorus, 4.7 times more Potassium and 2.5 times more Zinc than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals, CREAM OF WHEAT, 1 minute cook time, dry have 4.8 times more Omega 3 and 3.5 times more Carbohydrate than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 1.7 times more Energy, 35.7 times more Fat, 13.9 times more Saturated Fat, 16.2 times more Omega 6, 9.5 times more Sugars, 2.5 times more Fiber and 1.8 times more Protein than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.
• 7 ounces of Roasted Almonds provide inadequate amounts of Omega 3