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

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt	13%	6%	81%

Macro Nutrients

	Blanched Almonds	Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt	Recommended Dietary Allowance
Energy	40.4% 1171kcal	3.76% 109kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	24.5% 7.84g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	1.4% 0.24g	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	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	2.1% 1.5g	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	% 0.14g	g per day for Men 19-50 years
Fiber	51.7% 19.6g	4.18% 1.6g	38g per day for Men 19-50 years
Protein	76% 42.5g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt	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	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.4mg	9.92% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	18.5% 2.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	10% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	14.7% 0.19mg	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	38.2% 153μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	314% 47mg	0.53% 0.079mg	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, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt	Recommended Dietary Allowance
Calcium	47% 468mg	19.2% 192mg	1000mg per day for Men 19-50 years
Copper	226% 2.04mg	9.04% 0.081mg	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	132% 10.6mg	8mg per day for Men 19-50 years
Magnesium	127% 532mg	3.3% 14mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	17% 0.39mg	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	10.5% 73.4mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	1.34% 45.6mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	46% 25.4μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	4.15% 0.46mg	11mg per day for Men 19-50 years
Water	0.24% 8.95g	4.64% 172g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 1.5 times more Vitamin B1, 10.9 times more Vitamin B2, 2.3 times more Vitamin B3, 1.2 times more Vitamin B5 and 593.8 times more Vitamin E than Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt.
• While Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt contain 1.6 times more Vitamin B9 than Blanched Almonds.
• Both Blanched Almonds and Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt have similar amounts of Vitamin B6 per 7 oz.
• Both Blanched Almonds as well as Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin K in 7 oz.

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

• Blanched Almonds have 2.4 times more Calcium, 25 times more Copper, 38.3 times more Magnesium, 9.4 times more Manganese, 13 times more Phosphorus, 28.7 times more Potassium and 12.9 times more Zinc than Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt.
• While Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt contain 1.6 times more Iron, 4 times more Selenium and 19.2 times more Water than Blanched Almonds.
• Both Blanched Almonds and Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt have similar amounts of Sodium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Blanched Almonds have 10.7 times more Energy, 154.5 times more Fat, 59.9 times more Saturated Fat, 103.9 times more Omega 6, 1.7 times more Carbohydrate, 6.1 times more Sugars, 12.4 times more Fiber and 11.8 times more Protein than Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt.
• Both Blanched Almonds as well as Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 7 oz.