Comparing Nutrients in 300 calories Cereals, CREAM OF WHEAT, instant, dryVS Blanched Almonds

Weight per 300 calories

Cereals, CREAM OF WHEAT, instant, dry

82g

Blanched Almonds

50.8g

Blanched Almonds have 1.6 times more energy per unit of mass than Cereals, CREAM OF WHEAT, instant, dry, which is very high in comparison to other foods. Cereals, CREAM OF WHEAT, instant, dry having high energy density.

Which food has more nutrients per 300 calories - Cereals, CREAM OF WHEAT, instant, dry or Blanched Almonds?

Macros Ratio

Protein Fat Carbs

Cereals, CREAM OF WHEAT, instant, dry

12%

84%

Blanched Almonds

14%

75%

11%

300 kcal ▼

Macro Nutrients

Cereals, CREAM OF WHEAT, instant, dryvs Blanched Almonds

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.2%1.15g

Fat

27.5%26.7g

1.15 gvs26.7 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.57%0.18g

Saturated Fat

6.3%2g

0.18 gvs2 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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4.2%0.067g

Omega 3

0.13%0.002g

0.067 gvs0.002 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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3.34%0.57g

Omega 6

37%6.3g

0.57 gvs6.3 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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47.6%62g

Carbohydrate

7.3%9.5g

62 gvs9.5 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0.45%0.33g

Sugars

3.25%2.35g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

0.33 gvs2.35 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

0%0g

≤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]

NA gvs0 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%0.015g

NA gvs0.015 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.33g

Sucrose

%2.27g

0.33 gvs2.27 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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7.1%2.7g

Fiber

13.2%5.03g

2.7 gvs5.03 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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15.5%8.7g

Protein

19.4%11g

8.7 gvs11 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cereals, CREAM OF WHEAT, instant, dryvs Blanched Almonds

122%1099μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

1099 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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91%1.1mg

Vitamin B1

8.1%0.097mg

Thiamine

1.1 mgvs0.097 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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76.5%1mg

Vitamin B2

28%0.36mg

Riboflavin

1 mgvs0.36 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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91%14.6mg

Vitamin B3

11%1.78mg

Niacin, nicotinic acid, niacinamide

14.6 mgvs1.78 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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7.77%0.39mg

Vitamin B5

3.2%0.16mg

Pantothenic acid

0.39 mgvs0.16 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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113%1.46mg

Vitamin B6

4.5%0.058mg

Pyridoxine

1.46 mgvs0.058 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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73%293μg

Vitamin B9

6.23%25μg

Folates and Folic Acid

293 μgvs25 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

0%0mg

Ascorbic acid

0 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.6%0.09mg

Vitamin E

80.5%12mg

Tocopherols and Tocotrienols

0.09 mgvs12 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.34%0.41μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0.41 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cereals, CREAM OF WHEAT, instant, dryvs Blanched Almonds

29.3%293mg

Calcium

12%120mg

293 mgvs120 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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19.7%0.18mg

Copper

58%0.52mg

0.18 mgvs0.52 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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293%23.4mg

Iron

21%1.67mg

23.4 mgvs1.67 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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6.64%28mg

Magnesium

32.4%136mg

28 mgvs136 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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Manganese

40.6%0.93mg

NA mgvs0.93 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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12%84.4mg

Phosphorus

35%245mg

84.4 mgvs245 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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2.77%94mg

Potassium

9.86%335mg

94 mgvs335 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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30%16.4μg

Selenium

2.96%1.63μg

16.4 μgvs1.63 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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31.2%468mg

Sodium

0.64%9.66mg

468 mgvs9.66 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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7.3%0.8mg

Zinc

13.7%1.5mg

0.8 mgvs1.5 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.23%8.52g

Water

0.062%2.3g

8.52 gvs2.3 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Cereals, CREAM OF WHEAT, instant, dry vs Blanched Almonds:

Cereals, CREAM OF WHEAT, instant, dry have more Vitamin A, 11.3 times more Vitamin B1, 2.8 times more Vitamin B2, 8.2 times more Vitamin B3, 2.4 times more Vitamin B5, 25 times more Vitamin B6 and 11.7 times more Vitamin B9 than Blanched Almonds.
While Blanched Almonds contain 133.9 times more Vitamin E than Cereals, CREAM OF WHEAT, instant, dry.
Both Cereals, CREAM OF WHEAT, instant, dry as well as Blanched Almonds have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Cereals, CREAM OF WHEAT, instant, dry vs Blanched Almonds:

Cereals, CREAM OF WHEAT, instant, dry have 2.4 times more Calcium, 14.1 times more Iron, 10.1 times more Selenium and 48.4 times more Sodium than Blanched Almonds.
While Blanched Almonds contain 2.9 times more Copper, 4.9 times more Magnesium, 2.9 times more Phosphorus, 3.6 times more Potassium and 1.9 times more Zinc than Cereals, CREAM OF WHEAT, instant, dry.

Comparison of macro-nutrients per 300 calories:

Cereals, CREAM OF WHEAT, instant, dry have 33 times more Omega 3 and 6.5 times more Carbohydrate than Blanched Almonds.
While Blanched Almonds contain 23.3 times more Fat, 11 times more Saturated Fat, 11.1 times more Omega 6, 7.2 times more Sugars, 1.9 times more Fiber and 1.3 times more Protein than Cereals, CREAM OF WHEAT, instant, dry.
Both Cereals, CREAM OF WHEAT, instant, dry and Blanched Almonds have similar amounts of Energy per 300 kcal.
Both Cereals, CREAM OF WHEAT, instant, dry as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Cereals, CREAM OF WHEAT, instant, dryVS Cereals, CREAM OF WHEAT, instant, prepared with water, without saltBlanched AlmondsVS Cereals, CREAM OF WHEAT, instant, prepared with water, without saltCereals, CREAM OF WHEAT, instant, dryVS Roasted AlmondsBlanched AlmondsVS Roasted Almonds

Compare Foods

Comparing Nutrients in 300 calories Cereals, CREAM OF WHEAT, instant, dryVS Blanched Almonds

Weight per 300 calories

Which food has more nutrients per 300 calories - Cereals, CREAM OF WHEAT, instant, dry or Blanched Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: