Comparing Nutrients in 7 ounces Oil Roasted Almonds VS Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	12%	4%	84%

Macro Nutrients

	Oil Roasted Almonds	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	Recommended Dietary Allowance
Energy	41.5% 1205kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	113% 109g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	26% 8.35g	0.2% 0.065g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	158% 27g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	16% 21g	130g per day for Men 19-50 years
Sugars	12.5% 9.03g	0.082% 0.06g	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	% 0.079g	NA	g per day for Men 19-50 years
Sucrose	% 8.7g	NA	g per day for Men 19-50 years
Fiber	55% 21g	2.6% 0.99g	38g per day for Men 19-50 years
Protein	75.2% 42g	5.1% 2.86g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Cereals, CREAM OF WHEAT, regular (10 minute), 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	15.2% 0.18mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	119% 1.55mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.5% 7.27mg	6.45% 1.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.45mg	2.8% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	2% 0.026mg	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	13.4% 53.6μg	5.95% 24μg	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	344% 51.5mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	Recommended Dietary Allowance
Calcium	57.7% 577mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	211% 1.9mg	8.8% 0.079mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4.63% 185μg	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	91% 7.3mg	93% 7.42mg	8mg per day for Men 19-50 years
Magnesium	129% 544mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	212% 4.9mg	0% 0mg	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	132% 925mg	4.25% 29.8mg	700mg per day for Men 19-50 years
Potassium	40.8% 1387mg	0.93% 31.8mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	55.4% 6.1mg	2.35% 0.26mg	11mg per day for Men 19-50 years
Water	0.15% 5.56g	4.7% 174g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Oil Roasted Almonds versus 7 oz of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Oil Roasted Almonds vs Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt:

• 7 ounces of Oil Roasted Almonds have 1.7 times more Vitamin B1, 31.2 times more Vitamin B2, 7 times more Vitamin B3, 3.2 times more Vitamin B5, 9.1 times more Vitamin B6, 2.3 times more Vitamin B9 and 1298.5 times more Vitamin E than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.
• 7 ounces of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt have insufficient amounts of Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin E
• Both Oil Roasted Almonds as well as Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Oil Roasted Almonds vs Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt:

• 7 ounces of Oil Roasted Almonds have 3.3 times more Calcium, 23.9 times more Copper, 54.8 times more Magnesium, more Manganese, 31.1 times more Phosphorus, 43.7 times more Potassium, 1.5 times more Selenium and 23.6 times more Zinc than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.
• While 7 oz of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt contain 31.3 times more Water than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt contain similar levels of Iron per seven ounces.
• 7 ounces of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt lack sufficient amounts of Magnesium, Manganese, Potassium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Almonds have 12.1 times more Energy, 262.7 times more Fat, 127.5 times more Saturated Fat, 132.5 times more Omega 6, 1.7 times more Carbohydrate, 151.7 times more Sugars, 21 times more Fiber and 14.7 times more Protein than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.
• 7 ounces of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt provide inadequate amounts of Energy, Omega 6 and Fiber
• Both Oil Roasted Almonds as well as Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt provide inadequate amounts of Omega 3 in seven ounces.