Comparing Nutrients in 100 grams Cereals, WHEATENA, dry VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cereals, WHEATENA, dry	14%	7%	79%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Cereals, WHEATENA, dry	Roasted Almonds	Recommended Dietary Allowance
Energy	12.3% 357kcal	20.6% 598kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	54% 52.5g	97g per day for Men 19-50 years
Saturated Fat	1.34% 0.43g	12.8% 4.1g	32g per day for Men 19-50 years
Omega 3	6.8% 0.11g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	7.96% 1.35g	76% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58% 75.6g	16% 21g	130g per day for Men 19-50 years
Sugars	2.2% 1.6g	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	NA	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	NA	% 0.01g	g per day for Men 19-50 years
Sucrose	NA	% 4.75g	g per day for Men 19-50 years
Fiber	33.7% 13g	28.7% 11g	38g per day for Men 19-50 years
Protein	23.4% 13g	37.4% 21g	56g per day for Men 19-50 years

Vitamins

	Cereals, WHEATENA, dry	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.83% 0.07mg	6.4% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.52mg	22.7% 3.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.42% 0.27mg	6.42% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.23% 0.12mg	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	14.8% 59μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	23% 3.44mg	159% 24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.9% 2.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, WHEATENA, dry	Roasted Almonds	Recommended Dietary Allowance
Calcium	50% 500mg	27% 268mg	1000mg per day for Men 19-50 years
Copper	36.7% 0.33mg	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	44.6% 3.57mg	46.6% 3.73mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	66.4% 279mg	420mg per day for Men 19-50 years
Manganese	229% 5.26mg	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	55% 384mg	67.3% 471mg	700mg per day for Men 19-50 years
Potassium	14.5% 492mg	21% 713mg	3400mg per day for Men 19-50 years
Selenium	129% 70.7μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	0.87% 13mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	0.18% 6.5g	0.065% 2.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cereals, WHEATENA, dry vs Roasted Almonds:

• Cereals, WHEATENA, dry have more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 8.6 times more Vitamin B2 and 6.9 times more Vitamin E than Cereals, WHEATENA, dry.
• Both Cereals, WHEATENA, dry and Dry Roasted Almonds have similar amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9 per 100 g.
• Both Cereals, WHEATENA, dry as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 g.

Comparing minerals per 100 grams for Cereals, WHEATENA, dry vs Roasted Almonds:

• Cereals, WHEATENA, dry have 1.9 times more Calcium, 2.4 times more Manganese, 35.4 times more Selenium and 1.3 times more Zinc than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 3.3 times more Copper, 2.1 times more Magnesium and 1.4 times more Potassium than Cereals, WHEATENA, dry.
• Both Cereals, WHEATENA, dry and Dry Roasted Almonds have similar amounts of Iron and Phosphorus per 100 g.

Comparison of macro-nutrients per 100 grams:

• Cereals, WHEATENA, dry have 10.9 times more Omega 3 and 3.6 times more Carbohydrate than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.7 times more Energy, 18.1 times more Fat, 9.5 times more Saturated Fat, 9.6 times more Omega 6, 3 times more Sugars and 1.6 times more Protein than Cereals, WHEATENA, dry.
• Both Cereals, WHEATENA, dry and Dry Roasted Almonds have similar amounts of Fiber per 100 g.
• Both Cereals, WHEATENA, dry as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.