Comparing Nutrients in 7 ounces Cereals, CREAM OF WHEAT, instant, prepared with water, without salt VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	12%	3%	85%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	Roasted Almonds	Recommended Dietary Allowance
Energy	4.24% 123kcal	41% 1187kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.075g	25.4% 8.12g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	151% 25.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	32% 41.7g	130g per day for Men 19-50 years
Sugars	0.19% 0.14g	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	NA	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	NA	% 0.02g	g per day for Men 19-50 years
Sucrose	% 0.14g	% 9.43g	g per day for Men 19-50 years
Fiber	3.13% 1.2g	57% 21.6g	38g per day for Men 19-50 years
Protein	6.52% 3.65g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	51% 460μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.4% 0.46mg	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.42mg	183% 2.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.4% 6.14mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.25% 0.16mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47% 0.61mg	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	30.8% 123μg	27.3% 109μg	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	316% 47.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	Roasted Almonds	Recommended Dietary Allowance
Calcium	12.7% 127mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	9.5% 0.085mg	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	123% 9.84mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	132% 554mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	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	5.1% 35.7mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	1.17% 39.7mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	12.6% 6.95μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	13.5% 202mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	59.7% 6.57mg	11mg per day for Men 19-50 years
Water	4.53% 167g	0.13% 4.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt vs Roasted Almonds:

• Cereals, CREAM OF WHEAT, instant, prepared with water, without salt have more Vitamin A, 3 times more Vitamin B1 and 2.3 times more Vitamin B6 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 5.7 times more Vitamin B2, 3.9 times more Vitamin B5 and 1195 times more Vitamin E than Cereals, CREAM OF WHEAT, instant, prepared with water, without salt.
• Both Cereals, CREAM OF WHEAT, instant, prepared with water, without salt and Dry Roasted Almonds have similar amounts of Vitamin B3 and Vitamin B9 per 7 oz.
• Both Cereals, CREAM OF WHEAT, instant, prepared with water, without salt as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12, Vitamin C and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Cereals, CREAM OF WHEAT, instant, prepared with water, without salt vs Roasted Almonds:

• Cereals, CREAM OF WHEAT, instant, prepared with water, without salt have 1.3 times more Iron, 1.8 times more Selenium, 34 times more Sodium and 35 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 4.2 times more Calcium, 25.6 times more Copper, 46.5 times more Magnesium, more Manganese, 26.2 times more Phosphorus, 35.7 times more Potassium and 19.5 times more Zinc than Cereals, CREAM OF WHEAT, instant, prepared with water, without salt.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Almonds contain 9.6 times more Energy, 218.9 times more Fat, 107.7 times more Saturated Fat, 107.9 times more Omega 6, 1.6 times more Carbohydrate, 69.4 times more Sugars, 18.2 times more Fiber and 11.4 times more Protein than Cereals, CREAM OF WHEAT, instant, prepared with water, without salt.
• Both Cereals, CREAM OF WHEAT, instant, prepared with water, without salt as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.