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

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Cereals, WHEATENA, cooked with water, with salt	14%	7%	79%

Macro Nutrients

	Roasted Almonds	Cereals, WHEATENA, cooked with water, with salt	Recommended Dietary Allowance
Energy	41% 1187kcal	4.04% 117kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	0.92% 0.89g	97g per day for Men 19-50 years
Saturated Fat	25.4% 8.12g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	151% 25.7g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 41.7g	18% 23.3g	130g per day for Men 19-50 years
Sugars	13.3% 9.64g	0.68% 0.5g	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	0.027% 0.02g	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	% 0.02g	NA	g per day for Men 19-50 years
Sucrose	% 9.43g	NA	g per day for Men 19-50 years
Fiber	57% 21.6g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	74.3% 41.6g	7.2% 4.03g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Cereals, WHEATENA, cooked with water, with salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.7% 0.15mg	1.8% 0.022mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	183% 2.38mg	3.36% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	6.77% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	1.67% 0.083mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	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	27.3% 109μg	4.47% 18μg	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	316% 47.4mg	7% 1.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Cereals, WHEATENA, cooked with water, with salt	Recommended Dietary Allowance
Calcium	53% 532mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	242% 2.2mg	12.6% 0.11mg	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	93% 7.4mg	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	132% 554mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	193% 4.43mg	70.5% 1.62mg	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	134% 935mg	17% 119mg	700mg per day for Men 19-50 years
Potassium	41.6% 1415mg	4.5% 153mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	39.7% 22μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	31.5% 472mg	1500mg per day for Men 19-50 years
Zinc	59.7% 6.57mg	12.4% 1.37mg	11mg per day for Men 19-50 years
Water	0.13% 4.8g	4.6% 169g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Cereals, WHEATENA, cooked with water, with salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Roasted Almonds versus 7 oz of Cereals, WHEATENA, cooked with water, with salt to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Roasted Almonds have 7 times more Vitamin B1, 54.4 times more Vitamin B2, 6.7 times more Vitamin B3, 7.6 times more Vitamin B5, 7.2 times more Vitamin B6, 6.1 times more Vitamin B9 and 45.1 times more Vitamin E than Cereals, WHEATENA, cooked with water, with salt.
• 7 ounces of Cereals, WHEATENA, cooked with water, with salt have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin B6
• Both Dry Roasted Almonds as well as Cereals, WHEATENA, cooked with water, with salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin K in seven ounces.

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

• 7 ounces of Roasted Almonds have 3.4 times more Calcium, 19.3 times more Copper, 6.7 times more Iron, 13.3 times more Magnesium, 2.7 times more Manganese, 7.9 times more Phosphorus, 9.3 times more Potassium and 4.8 times more Zinc than Cereals, WHEATENA, cooked with water, with salt.
• While 7 oz of Cereals, WHEATENA, cooked with water, with salt contain 5.5 times more Selenium, 79.3 times more Sodium and 35.4 times more Water than Dry Roasted Almonds.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Almonds have 10.1 times more Energy, 116.8 times more Fat, 45 times more Saturated Fat, 58.3 times more Omega 6, 1.8 times more Carbohydrate, 19.4 times more Sugars, 5.5 times more Fiber and 10.3 times more Protein than Cereals, WHEATENA, cooked with water, with salt.
• 7 ounces of Cereals, WHEATENA, cooked with water, with salt provide inadequate amounts of Omega 6
• Both Dry Roasted Almonds as well as Cereals, WHEATENA, cooked with water, with salt provide inadequate amounts of Omega 3 in seven ounces.