Comparing Nutrients in 7 ounces Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	12%	4%	84%
Almonds	14%	72%	14%

Macro Nutrients

	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	Almonds	Recommended Dietary Allowance
Energy	3.42% 99kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.065g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	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	16% 21g	33% 42.8g	130g per day for Men 19-50 years
Sugars	0.082% 0.06g	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	2.6% 0.99g	65.3% 25g	38g per day for Men 19-50 years
Protein	5.1% 2.86g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without 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	9.1% 0.11mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.45% 1.03mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.8% 0.14mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2% 0.026mg	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	5.95% 24μg	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	0% 0IU	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	0.17% 0.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	Almonds	Recommended Dietary Allowance
Calcium	17.3% 173mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	8.8% 0.079mg	227% 2.05mg	0.9mg per day for Men 19-50 years
Fluoride	4.63% 185μg	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	93% 7.42mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	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	4.25% 29.8mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	0.93% 31.8mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	2.35% 0.26mg	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

Lets compare vitamin content per 7 ounces of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt vs Almonds:

• Almonds contain 3.7 times more Vitamin B1, 45.5 times more Vitamin B2, 7 times more Vitamin B3, 6.6 times more Vitamin B5, 10.5 times more Vitamin B6, 3.7 times more Vitamin B9 and 1281.5 times more Vitamin E than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.
• Both Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt vs Almonds:

• Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt have 19.9 times more Water than Almonds.
• While Almonds contain 3.1 times more Calcium, 25.8 times more Copper, 54 times more Magnesium, more Manganese, 32.1 times more Phosphorus, 45.8 times more Potassium, 1.5 times more Selenium and 24 times more Zinc than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.
• Both Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Almonds have similar amounts of Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Almonds contain 11.6 times more Energy, 237.8 times more Fat, 115.2 times more Saturated Fat, 120.8 times more Omega 6, 2 times more Carbohydrate, 145 times more Sugars, 25 times more Fiber and 14.7 times more Protein than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.
• Both Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.