Comparing Nutrients in 100 grams Roasted Almonds VS Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt	11%	3%	86%

Macro Nutrients

	Roasted Almonds	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt	Recommended Dietary Allowance
Energy	20.6% 598kcal	1.93% 56kcal	2900kcal per day for Men 19-50 years
Fat	54% 52.5g	0.21% 0.2g	97g per day for Men 19-50 years
Saturated Fat	12.8% 4.1g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	0.38% 0.006g	1.6g per day for Men 19-50 years
Omega 6	76% 13g	0.56% 0.096g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	9.03% 11.7g	130g per day for Men 19-50 years
Sugars	6.7% 4.86g	0.097% 0.07g	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	0.014% 0.01g	0% 0g	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	% 0.01g	% 0g	g per day for Men 19-50 years
Sucrose	% 4.75g	% 0.07g	g per day for Men 19-50 years
Fiber	28.7% 11g	1.84% 0.7g	38g per day for Men 19-50 years
Protein	37.4% 21g	2.57% 1.44g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.4% 0.077mg	7.75% 0.093mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	5.15% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.64mg	5% 0.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.42% 0.32mg	5.34% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	2.4% 0.031mg	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	13.8% 55μg	7.25% 29μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	159% 24mg	0.27% 0.04mg	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

	Roasted Almonds	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt	Recommended Dietary Allowance
Calcium	27% 268mg	10.4% 104mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	4% 0.036mg	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	46.6% 3.73mg	51% 4.1mg	8mg per day for Men 19-50 years
Magnesium	66.4% 279mg	1.67% 7mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	8.17% 0.19mg	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	67.3% 471mg	6.7% 47mg	700mg per day for Men 19-50 years
Potassium	21% 713mg	0.68% 23mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	NA	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	2.27% 34mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	0.065% 2.4g	2.33% 86.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt per 100 g

Compare the macro and micronutrient content in 100 g of Roasted Almonds versus 100 g of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Roasted Almonds vs Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt:

• 100 grams of Roasted Almonds have 17.9 times more Vitamin B2, 4.5 times more Vitamin B3, 1.2 times more Vitamin B5, 4.4 times more Vitamin B6, 1.9 times more Vitamin B9 and 597.5 times more Vitamin E than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt.
• Both Roasted Almonds and Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt provide similar amounts of Vitamin B1 per 100 grams.
• 100 grams of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt have insufficient amounts of Vitamin E
• Both Dry Roasted Almonds as well as Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt have insufficient amounts of Vitamin C and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Roasted Almonds vs Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt:

• 100 grams of Roasted Almonds have 2.6 times more Calcium, 30.5 times more Copper, 39.9 times more Magnesium, 11.9 times more Manganese, 10 times more Phosphorus, 31 times more Potassium and 15 times more Zinc than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt.
• While 100 g of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt contain 11.3 times more Sodium and 35.8 times more Water than Dry Roasted Almonds.
• Both Roasted Almonds and Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt contain similar levels of Iron per 100 grams.
• 100 grams of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt lack sufficient amounts of Magnesium and Potassium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Roasted Almonds have 10.7 times more Energy, 262.7 times more Fat, 80.2 times more Saturated Fat, 134.8 times more Omega 6, 1.8 times more Carbohydrate, 69.4 times more Sugars, 15.6 times more Fiber and 14.6 times more Protein than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt.
• 100 grams of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt provide inadequate amounts of Energy, Omega 6 and Fiber
• Both Dry Roasted Almonds as well as Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt provide inadequate amounts of Omega 3 in 100 grams.