Comparing Nutrients in 100 grams Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry	13%	4%	83%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry	Roasted Almonds	Recommended Dietary Allowance
Energy	12.4% 360kcal	20.6% 598kcal	2900kcal per day for Men 19-50 years
Fat	1.45% 1.4g	54% 52.5g	97g per day for Men 19-50 years
Saturated Fat	0.73% 0.23g	12.8% 4.1g	32g per day for Men 19-50 years
Omega 3	2.25% 0.036g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	3.47% 0.59g	76% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.3% 73g	16% 21g	130g per day for Men 19-50 years
Sugars	0.77% 0.56g	6.7% 4.86g	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	0.014% 0.01g	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	% 0g	% 0.01g	g per day for Men 19-50 years
Sucrose	% 0.42g	% 4.75g	g per day for Men 19-50 years
Fiber	11% 4.2g	28.7% 11g	38g per day for Men 19-50 years
Protein	20.7% 11.6g	37.4% 21g	56g per day for Men 19-50 years

Vitamins

	Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	84% 1mg	6.4% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.3% 0.56mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	85.6% 13.7mg	22.7% 3.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.61mg	6.42% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.6% 0.46mg	10.5% 0.14mg	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	30.3% 121μg	13.8% 55μg	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	2.2% 0.33mg	159% 24mg	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

	Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry	Roasted Almonds	Recommended Dietary Allowance
Calcium	71% 711mg	27% 268mg	1000mg per day for Men 19-50 years
Copper	22.6% 0.2mg	122% 1.1mg	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	417% 33.4mg	46.6% 3.73mg	8mg per day for Men 19-50 years
Magnesium	10.7% 45mg	66.4% 279mg	420mg per day for Men 19-50 years
Manganese	56.4% 1.3mg	97% 2.23mg	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	36% 252mg	67.3% 471mg	700mg per day for Men 19-50 years
Potassium	4.5% 153mg	21% 713mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	8.27% 124mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	12% 1.32mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.065% 2.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry VS Roasted Almonds per 100 g

Compare the macro and micronutrient content in 100 g of Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry versus 100 g of Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry vs Roasted Almonds:

• 100 grams of Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry have 13.1 times more Vitamin B1, 3.8 times more Vitamin B3, 1.9 times more Vitamin B5, 3.4 times more Vitamin B6 and 2.2 times more Vitamin B9 than Roasted Almonds.
• While 100 g of Dry Roasted Almonds contain 2.1 times more Vitamin B2 and 72.4 times more Vitamin E than Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry.
• Both Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry vs Roasted Almonds:

• 100 grams of Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry have 2.7 times more Calcium, 9 times more Iron, 10 times more Selenium and 41.3 times more Sodium than Roasted Almonds.
• While 100 g of Dry Roasted Almonds contain 5.4 times more Copper, 6.2 times more Magnesium, 1.7 times more Manganese, 1.9 times more Phosphorus, 4.7 times more Potassium and 2.5 times more Zinc than Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry have 3.6 times more Omega 3 and 3.5 times more Carbohydrate than Roasted Almonds.
• While 100 g of Dry Roasted Almonds contain 1.7 times more Energy, 37.3 times more Fat, 17.6 times more Saturated Fat, 21.9 times more Omega 6, 8.7 times more Sugars, 2.6 times more Fiber and 1.8 times more Protein than Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry.
• 100 grams of Roasted Almonds provide inadequate amounts of Omega 3