Comparing Nutrients in 7 ounces Cereals, CREAM OF WHEAT, instant, dry VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, instant, dry	12%	4%	84%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Cereals, CREAM OF WHEAT, instant, dry	Blanched Almonds	Recommended Dietary Allowance
Energy	25% 726kcal	40.4% 1171kcal	2900kcal per day for Men 19-50 years
Fat	2.86% 2.78g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	1.38% 0.44g	24.5% 7.84g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	8.08% 1.37g	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	115% 150g	28.5% 37g	130g per day for Men 19-50 years
Sugars	1.1% 0.79g	12.7% 9.2g	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% 0g	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	% 0.06g	g per day for Men 19-50 years
Sucrose	% 0.79g	% 8.85g	g per day for Men 19-50 years
Fiber	17.2% 6.55g	51.7% 19.6g	38g per day for Men 19-50 years
Protein	37.6% 21g	76% 42.5g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, instant, dry	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	296% 2661μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	221% 2.66mg	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	185% 2.4mg	109% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	221% 35.4mg	43.4% 6.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.94mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	273% 3.54mg	17.6% 0.23mg	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	177% 708μg	24.3% 97μg	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	1.46% 0.22mg	314% 47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 0.99μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, instant, dry	Blanched Almonds	Recommended Dietary Allowance
Calcium	71% 708mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	47.6% 0.43mg	226% 2.04mg	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	709% 56.8mg	81.4% 6.5mg	8mg per day for Men 19-50 years
Magnesium	16% 67.5mg	127% 532mg	420mg per day for Men 19-50 years
Manganese	NA	158% 3.64mg	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	29% 204mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	6.7% 228mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	72% 39.7μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	75.5% 1133mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.94mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	0.56% 20.6g	0.24% 8.95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cereals, CREAM OF WHEAT, instant, dry vs Blanched Almonds:

• Cereals, CREAM OF WHEAT, instant, dry have more Vitamin A, 7 times more Vitamin B1, 1.7 times more Vitamin B2, 5.1 times more Vitamin B3, 1.5 times more Vitamin B5, 15.5 times more Vitamin B6 and 7.3 times more Vitamin B9 than Blanched Almonds.
• While Blanched Almonds contain 215.9 times more Vitamin E than Cereals, CREAM OF WHEAT, instant, dry.
• Both Cereals, CREAM OF WHEAT, instant, dry as well as Blanched Almonds have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Cereals, CREAM OF WHEAT, instant, dry vs Blanched Almonds:

• Cereals, CREAM OF WHEAT, instant, dry have 1.5 times more Calcium, 8.7 times more Iron, 6.3 times more Selenium and 30.1 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 4.8 times more Copper, 7.9 times more Magnesium, 4.7 times more Phosphorus, 5.7 times more Potassium and 3 times more Zinc than Cereals, CREAM OF WHEAT, instant, dry.

Comparison of macro-nutrients per 7 ounces:

• Cereals, CREAM OF WHEAT, instant, dry have 20.5 times more Omega 3 and 4 times more Carbohydrate than Blanched Almonds.
• While Blanched Almonds contain 1.6 times more Energy, 37.5 times more Fat, 17.8 times more Saturated Fat, 17.9 times more Omega 6, 11.6 times more Sugars, 3 times more Fiber and 2 times more Protein than Cereals, CREAM OF WHEAT, instant, dry.
• Both Cereals, CREAM OF WHEAT, instant, dry as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.