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

Macros Ratio

Protein Fat Carbs

Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt
12%
4%
84%
Roasted Almonds
13%
74%
13%
7 oz ▼

Macro Nutrients

3.42%99kcal
Energy
41%1187kcal
99 kcalvs1187 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.43%0.42g
Fat
107%104g
0.42 gvs104 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.2%0.065g
Saturated Fat
25.4%8.12g
0.065 gvs8.12 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.5%0.024g
Omega 3
1.24%0.02g
0.024 gvs0.02 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.2%0.2g
Omega 6
151%25.7g
0.2 gvs25.7 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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16%21g
Carbohydrate
32%41.7g
21 gvs41.7 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0.082%0.06g
Sugars
13.3%9.64g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.06 gvs9.64 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
0.027%0.02g
≤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]
NA gvs0.02 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%0.02g
NA gvs0.02 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%9.43g
NA gvs9.43 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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2.6%0.99g
Fiber
57%21.6g
0.99 gvs21.6 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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5.1%2.86g
Protein
74.3%41.6g
2.86 gvs41.6 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
0 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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9.1%0.11mg
Vitamin B1
12.7%0.15mg
Thiamine
0.11 mgvs0.15 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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3.8%0.05mg
Vitamin B2
183%2.38mg
Riboflavin
0.05 mgvs2.38 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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6.45%1.03mg
Vitamin B3
45%7.2mg
Niacin, nicotinic acid, niacinamide
1.03 mgvs7.2 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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2.8%0.14mg
Vitamin B5
12.7%0.64mg
Pantothenic acid
0.14 mgvs0.64 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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2%0.026mg
Vitamin B6
20.8%0.27mg
Pyridoxine
0.026 mgvs0.27 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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5.95%24μg
Vitamin B9
27.3%109μg
Folates and Folic Acid
24 μgvs109 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
0%0mg
Ascorbic acid
0 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.26%0.04mg
Vitamin E
316%47.4mg
Tocopherols and Tocotrienols
0.04 mgvs47.4 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.17%0.2μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
0.2 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

17.3%173mg
Calcium
53%532mg
173 mgvs532 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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8.8%0.079mg
Copper
242%2.2mg
0.079 mgvs2.2 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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4.63%185μg
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
185 μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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93%7.42mg
Iron
93%7.4mg
7.42 mgvs7.4 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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2.36%9.92mg
Magnesium
132%554mg
9.92 mgvs554 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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0%0mg
Manganese
193%4.43mg
0 mgvs4.43 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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4.25%29.8mg
Phosphorus
134%935mg
29.8 mgvs935 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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0.93%31.8mg
Potassium
41.6%1415mg
31.8 mgvs1415 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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10%5.56μg
Selenium
7.2%3.97μg
5.56 μgvs3.97 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.79%12mg
Sodium
0.4%5.95mg
12 mgvs5.95 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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2.35%0.26mg
Zinc
59.7%6.57mg
0.26 mgvs6.57 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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4.7%174g
Water
0.13%4.8g
174 gvs4.8 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 7 ounces of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt vs Roasted Almonds:
Comparing minerals per 7 ounces for Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt vs Roasted Almonds:
Comparison of macro-nutrients per 7 ounces:



Compare more foods per 7 oz: