Comparing Nutrients in 100 grams Almonds VS Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt	12%	4%	84%

Macro Nutrients

	Almonds	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt	Recommended Dietary Allowance
Energy	20% 579kcal	1.72% 50kcal	2900kcal per day for Men 19-50 years
Fat	51.5% 50g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	0.1% 0.033g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	0.75% 0.012g	1.6g per day for Men 19-50 years
Omega 6	72.5% 12.3g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.6% 21.6g	8.2% 10.7g	130g per day for Men 19-50 years
Sugars	6% 4.35g	0.041% 0.03g	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	0.15% 0.11g	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	% 0.17g	NA	g per day for Men 19-50 years
Sucrose	% 3.95g	NA	g per day for Men 19-50 years
Fiber	33% 12.5g	1.3% 0.5g	38g per day for Men 19-50 years
Protein	37.8% 21g	2.6% 1.46g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cereals, CREAM OF WHEAT, regular (10 minute), 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	17% 0.21mg	5.83% 0.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.5% 1.14mg	2.15% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.6% 3.6mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.4% 0.47mg	1.44% 0.072mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	1.15% 0.015mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	190% 57μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11% 44μg	4.25% 17μg	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	171% 25.6mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.083% 0.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt	Recommended Dietary Allowance
Calcium	27% 269mg	8.9% 89mg	1000mg per day for Men 19-50 years
Copper	115% 1.03mg	4.56% 0.041mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.37% 95μg	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	46.4% 3.7mg	50% 4mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	1.2% 5mg	420mg per day for Men 19-50 years
Manganese	95% 2.18mg	0.043% 0.001mg	2.3mg per day for Men 19-50 years
Molybdenum	101% 45.3μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	68.7% 481mg	2.3% 16mg	700mg per day for Men 19-50 years
Potassium	21.6% 733mg	0.5% 17mg	3400mg per day for Men 19-50 years
Selenium	7.45% 4.1μg	5.1% 2.8μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	8.6% 129mg	1500mg per day for Men 19-50 years
Zinc	28.4% 3.12mg	1.2% 0.13mg	11mg per day for Men 19-50 years
Water	0.12% 4.4g	2.36% 87g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Almonds vs Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt:

• Almonds have 2.9 times more Vitamin B1, 40.6 times more Vitamin B2, 6.2 times more Vitamin B3, 6.5 times more Vitamin B5, 9.1 times more Vitamin B6, 2.6 times more Vitamin B9 and 1281.5 times more Vitamin E than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt.
• Both Almonds as well as Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 g.

Comparing minerals per 100 grams for Almonds vs Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt:

• Almonds have 3 times more Calcium, 25.1 times more Copper, 54 times more Magnesium, 2179 times more Manganese, 30.1 times more Phosphorus, 43.1 times more Potassium, 1.5 times more Selenium and 24 times more Zinc than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt.
• While Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt contain 129 times more Sodium and 19.8 times more Water than Almonds.
• Both Almonds and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt have similar amounts of Iron per 100 g.

Comparison of macro-nutrients per 100 grams:

• Almonds have 11.6 times more Energy, 237.8 times more Fat, 115.2 times more Saturated Fat, 119.7 times more Omega 6, 2 times more Carbohydrate, 145 times more Sugars, 25 times more Fiber and 14.5 times more Protein than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt.
• Both Almonds as well as Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 g.