Comparing Nutrients in 7 ounces Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt	13%	6%	81%
Almonds	14%	72%	14%

Macro Nutrients

	Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt	Almonds	Recommended Dietary Allowance
Energy	3.76% 109kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	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	16.7% 21.7g	33% 42.8g	130g per day for Men 19-50 years
Sugars	2.1% 1.5g	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	0% 0g	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	% 0g	% 0.34g	g per day for Men 19-50 years
Sucrose	% 0.14g	% 7.84g	g per day for Men 19-50 years
Fiber	4.18% 1.6g	65.3% 25g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), 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	21% 0.25mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.92% 0.13mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.96mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.51mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.7% 0.19mg	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	38.2% 153μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.53% 0.079mg	339% 51mg	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, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt	Almonds	Recommended Dietary Allowance
Calcium	19.2% 192mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	9.04% 0.081mg	227% 2.05mg	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	132% 10.6mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	3.3% 14mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	17% 0.39mg	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	10.5% 73.4mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	1.34% 45.6mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	46% 25.4μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	4.15% 0.46mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	4.64% 172g	0.24% 8.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt vs Almonds:

• Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt have 1.8 times more Vitamin B9 than Almonds.
• While Almonds contain 1.6 times more Vitamin B1, 17.5 times more Vitamin B2, 2.4 times more Vitamin B3, 1.8 times more Vitamin B5, 1.4 times more Vitamin B6 and 640.8 times more Vitamin E than Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt.
• Both Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt vs Almonds:

• Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt have 1.4 times more Iron, 3.1 times more Selenium, 18 times more Sodium and 19.6 times more Water than Almonds.
• While Almonds contain 2.8 times more Calcium, 25.1 times more Copper, 38.6 times more Magnesium, 11.1 times more Manganese, 13 times more Phosphorus, 31.9 times more Potassium and 13.6 times more Zinc than Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt.

Comparison of macro-nutrients per 7 ounces:

• Almonds contain 10.5 times more Energy, 146.9 times more Fat, 57.6 times more Saturated Fat, 103.6 times more Omega 6, 2 times more Carbohydrate, 5.7 times more Sugars, 15.6 times more Fiber and 11.6 times more Protein than Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt.
• Both Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 7 oz.