Comparing Nutrients in 7 ounces Blanched Almonds VS Cereals, WHEATENA, cooked with water

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cereals, WHEATENA, cooked with water	13%	8%	79%

Macro Nutrients

	Blanched Almonds	Cereals, WHEATENA, cooked with water	Recommended Dietary Allowance
Energy	40.4% 1171kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	24.5% 7.84g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	2.36% 0.038g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	2.73% 0.46g	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	18% 23.4g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	NA	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	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	% 0.06g	NA	g per day for Men 19-50 years
Sucrose	% 8.85g	NA	g per day for Men 19-50 years
Fiber	51.7% 19.6g	14% 5.36g	38g per day for Men 19-50 years
Protein	76% 42.5g	7.1% 3.97g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Cereals, WHEATENA, cooked with water	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.6% 0.38mg	1.65% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.4mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	6.82% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	1.67% 0.083mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	2.9% 0.038mg	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	3.47% 14μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Cereals, WHEATENA, cooked with water	Recommended Dietary Allowance
Calcium	47% 468mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	226% 2.04mg	11.5% 0.1mg	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	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	127% 532mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	71% 1.63mg	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	17% 119mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	4.5% 153mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	NA	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	12.4% 1.37mg	11mg per day for Men 19-50 years
Water	0.24% 8.95g	4.6% 169g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Blanched Almonds vs Cereals, WHEATENA, cooked with water:

• Blanched Almonds have 19.1 times more Vitamin B1, 35.6 times more Vitamin B2, 6.4 times more Vitamin B3, 7.5 times more Vitamin B5, 6.1 times more Vitamin B6 and 7 times more Vitamin B9 than Cereals, WHEATENA, cooked with water.
• Both Blanched Almonds as well as Cereals, WHEATENA, cooked with water have insufficient amounts of Vitamin B12 and Vitamin C in 7 oz.

Comparing minerals per 7 ounces for Blanched Almonds vs Cereals, WHEATENA, cooked with water:

• Blanched Almonds have 3 times more Calcium, 19.8 times more Copper, 5.9 times more Iron, 13.4 times more Magnesium, 2.2 times more Manganese, 8 times more Phosphorus, 8.6 times more Potassium, 9.5 times more Sodium and 4.3 times more Zinc than Cereals, WHEATENA, cooked with water.
• While Cereals, WHEATENA, cooked with water contain 18.9 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 7 ounces:

• Blanched Almonds have 10.5 times more Energy, 105 times more Fat, 52.7 times more Saturated Fat, 52.8 times more Omega 6, 1.6 times more Carbohydrate, 3.7 times more Fiber and 10.7 times more Protein than Cereals, WHEATENA, cooked with water.
• While Cereals, WHEATENA, cooked with water contain 4.8 times more Omega 3 than Blanched Almonds.
• Both Blanched Almonds as well as Cereals, WHEATENA, cooked with water have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.