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

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cereals, CREAM OF WHEAT, instant, dry	12%	4%	84%

Macro Nutrients

	Almonds	Cereals, CREAM OF WHEAT, instant, dry	Recommended Dietary Allowance
Energy	39.6% 1149kcal	25% 726kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	2.86% 2.78g	97g per day for Men 19-50 years
Saturated Fat	23.6% 7.54g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	8.08% 1.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 42.8g	115% 150g	130g per day for Men 19-50 years
Sugars	12% 8.63g	1.1% 0.79g	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	0.3% 0.22g	NA	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	% 0.34g	NA	g per day for Men 19-50 years
Sucrose	% 7.84g	% 0.79g	g per day for Men 19-50 years
Fiber	65.3% 25g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	75% 42g	37.6% 21g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cereals, CREAM OF WHEAT, instant, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	296% 2661μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	221% 2.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.26mg	185% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.18mg	221% 35.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	19% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	273% 3.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	377% 113μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22% 87.3μg	177% 708μg	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	339% 51mg	1.46% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.83% 0.99μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Cereals, CREAM OF WHEAT, instant, dry	Recommended Dietary Allowance
Calcium	53.4% 534mg	71% 708mg	1000mg per day for Men 19-50 years
Copper	227% 2.05mg	47.6% 0.43mg	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	92% 7.36mg	709% 56.8mg	8mg per day for Men 19-50 years
Magnesium	128% 536mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	188% 4.32mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	200% 90μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	136% 955mg	29% 204mg	700mg per day for Men 19-50 years
Potassium	42.8% 1455mg	6.7% 228mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	72% 39.7μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	75.5% 1133mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	17.7% 1.94mg	11mg per day for Men 19-50 years
Water	0.24% 8.75g	0.56% 20.6g	3700g per day for Men 19-50 years

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

• Almonds have 233 times more Vitamin E than Cereals, CREAM OF WHEAT, instant, dry.
• While Cereals, CREAM OF WHEAT, instant, dry contain more Vitamin A, 6.5 times more Vitamin B1, 4.9 times more Vitamin B3, 13 times more Vitamin B6 and 8.1 times more Vitamin B9 than Almonds.
• Both Almonds and Cereals, CREAM OF WHEAT, instant, dry have similar amounts of Vitamin B2 and Vitamin B5 per 7 oz.
• Both Almonds as well as Cereals, CREAM OF WHEAT, instant, dry have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 7 oz.

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

• Almonds have 4.8 times more Copper, 7.9 times more Magnesium, 4.7 times more Phosphorus, 6.4 times more Potassium and 3.2 times more Zinc than Cereals, CREAM OF WHEAT, instant, dry.
• While Cereals, CREAM OF WHEAT, instant, dry contain 1.3 times more Calcium, 7.7 times more Iron, 4.9 times more Selenium and 571 times more Sodium than Almonds.

Comparison of macro-nutrients per 7 ounces:

• Almonds have 1.6 times more Energy, 35.7 times more Fat, 17.1 times more Saturated Fat, 17.8 times more Omega 6, 10.9 times more Sugars, 3.8 times more Fiber and 2 times more Protein than Cereals, CREAM OF WHEAT, instant, dry.
• While Cereals, CREAM OF WHEAT, instant, dry contain 27.3 times more Omega 3 and 3.5 times more Carbohydrate than Almonds.
• Both Almonds as well as Cereals, CREAM OF WHEAT, instant, dry have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.