Comparing Nutrients in 7 ounces Blanched Almonds VS Cereals, corn grits, white, regular and quick, enriched, dry

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cereals, corn grits, white, regular and quick, enriched, dry	8%	4%	88%

Macro Nutrients

	Blanched Almonds	Cereals, corn grits, white, regular and quick, enriched, dry	Recommended Dietary Allowance
Energy	40.4% 1171kcal	25.3% 734kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	3.6% 3.47g	97g per day for Men 19-50 years
Saturated Fat	24.5% 7.84g	2.1% 0.67g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	9.9% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.5% 37g	121% 157g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	1.56% 1.13g	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% 0g	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	% 0.06g	% 0g	g per day for Men 19-50 years
Sucrose	% 8.85g	% 1.13g	g per day for Men 19-50 years
Fiber	51.7% 19.6g	24% 9.13g	38g per day for Men 19-50 years
Protein	76% 42.5g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Cereals, corn grits, white, regular and quick, enriched, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.6% 0.38mg	210% 2.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.4mg	51.7% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	55.4% 8.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	10% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	35.6% 0.46mg	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	24.3% 97μg	85% 339μg	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	314% 47mg	2.78% 0.42mg	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

	Blanched Almonds	Cereals, corn grits, white, regular and quick, enriched, dry	Recommended Dietary Allowance
Calcium	47% 468mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	226% 2.04mg	6.6% 0.06mg	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	81.4% 6.5mg	75.7% 6.05mg	8mg per day for Men 19-50 years
Magnesium	127% 532mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	12.5% 0.29mg	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	136% 955mg	31.5% 220mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	8.23% 280mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	61.3% 33.7μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	0.24% 8.95g	0.59% 21.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Cereals, corn grits, white, regular and quick, enriched, dry per 7 oz

Compare the macro and micronutrient content in 7 oz of Blanched Almonds versus 7 oz of Cereals, corn grits, white, regular and quick, enriched, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Blanched Almonds vs Cereals, corn grits, white, regular and quick, enriched, dry:

• 7 ounces of Blanched Almonds have 2.1 times more Vitamin B2, 1.2 times more Vitamin B5 and 113.1 times more Vitamin E than Cereals, corn grits, white, regular and quick, enriched, dry.
• While 7 oz of Cereals, corn grits, white, regular and quick, enriched, dry contain 6.7 times more Vitamin B1, 1.3 times more Vitamin B3, 2 times more Vitamin B6 and 3.5 times more Vitamin B9 than Blanched Almonds.
• 7 ounces of Cereals, corn grits, white, regular and quick, enriched, dry have insufficient amounts of Vitamin E
• Both Blanched Almonds as well as Cereals, corn grits, white, regular and quick, enriched, dry have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Blanched Almonds vs Cereals, corn grits, white, regular and quick, enriched, dry:

• 7 ounces of Blanched Almonds have 59 times more Calcium, 34.2 times more Copper, 7.4 times more Magnesium, 12.7 times more Manganese, 4.3 times more Phosphorus, 4.7 times more Potassium and 4.1 times more Zinc than Cereals, corn grits, white, regular and quick, enriched, dry.
• While 7 oz of Cereals, corn grits, white, regular and quick, enriched, dry contain 5.3 times more Selenium than Blanched Almonds.
• Both Blanched Almonds and Cereals, corn grits, white, regular and quick, enriched, dry contain similar levels of Iron per seven ounces.
• 7 ounces of Cereals, corn grits, white, regular and quick, enriched, dry lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Blanched Almonds have 1.6 times more Energy, 30 times more Fat, 11.6 times more Saturated Fat, 14.6 times more Omega 6, 8.1 times more Sugars, 2.2 times more Fiber and 2.8 times more Protein than Cereals, corn grits, white, regular and quick, enriched, dry.
• While 7 oz of Cereals, corn grits, white, regular and quick, enriched, dry contain 4.2 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds as well as Cereals, corn grits, white, regular and quick, enriched, dry provide inadequate amounts of Omega 3 in seven ounces.