Comparing Nutrients in 7 ounces Oil Roasted Almonds VS Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	12%	4%	84%

Macro Nutrients

	Oil Roasted Almonds	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	Recommended Dietary Allowance
Energy	41.5% 1205kcal	25.3% 734kcal	2900kcal per day for Men 19-50 years
Fat	113% 109g	3.07% 2.98g	97g per day for Men 19-50 years
Saturated Fat	26% 8.35g	1.48% 0.47g	32g per day for Men 19-50 years
Omega 3	0% 0g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	158% 27g	8.65% 1.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	117% 152g	130g per day for Men 19-50 years
Sugars	12.5% 9.03g	0.55% 0.4g	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	% 0.4g	g per day for Men 19-50 years
Fiber	55% 21g	20% 7.54g	38g per day for Men 19-50 years
Protein	75.2% 42g	37.2% 21g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	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	82.7% 0.99mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	119% 1.55mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.5% 7.27mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.45mg	20.6% 1.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	16.5% 0.21mg	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	60% 240μg	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	1.46% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.83% 0.99μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	Recommended Dietary Allowance
Calcium	57.7% 577mg	120% 1203mg	1000mg per day for Men 19-50 years
Copper	211% 1.9mg	45.4% 0.41mg	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	91% 7.3mg	709% 56.8mg	8mg per day for Men 19-50 years
Magnesium	129% 544mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	212% 4.9mg	NA	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	32.6% 228mg	700mg per day for Men 19-50 years
Potassium	40.8% 1387mg	7% 238mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	72% 39.7μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	55.4% 6.1mg	16% 1.75mg	11mg per day for Men 19-50 years
Water	0.15% 5.56g	0.58% 21.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry 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 cooking, dry 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 cooking, dry:

• 7 ounces of Oil Roasted Almonds have 3.9 times more Vitamin B2 and 236.1 times more Vitamin E than Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.
• While 7 oz of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry contain 5.4 times more Vitamin B1, 2.3 times more Vitamin B5 and 4.5 times more Vitamin B9 than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry provide similar amounts of Vitamin B3 and Vitamin B6 per seven ounces.
• 7 ounces of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry have insufficient amounts of Vitamin E
• Both Oil Roasted Almonds as well as Cereals, CREAM OF WHEAT, regular, 10 minute cooking, 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 Oil Roasted Almonds vs Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry:

• 7 ounces of Oil Roasted Almonds have 4.6 times more Copper, 10.1 times more Magnesium, 4.1 times more Phosphorus, 5.8 times more Potassium and 3.5 times more Zinc than Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.
• While 7 oz of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry contain 2.1 times more Calcium, 7.8 times more Iron and 4.9 times more Selenium than Oil Roasted Almonds.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Almonds have 1.6 times more Energy, 36.8 times more Fat, 17.7 times more Saturated Fat, 18.2 times more Omega 6, 22.8 times more Sugars, 2.8 times more Fiber and 2 times more Protein than Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.
• While 7 oz of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry contain more Omega 3 and 4.3 times more Carbohydrate than Oil Roasted Almonds.
• 7 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3