Comparing Nutrients in 5 ounces AlmondsVS Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry

13%

83%

5 oz ▼

Macro Nutrients

Almondsvs Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry

28.3%821kcal

Energy

17.6%510kcal

821 kcalvs510 kcal

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

Find Nuts and Seeds rich in Energy

73%70.8g

Fat

2.06%2g

70.8 gvs2 g

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

Find Nuts and Seeds rich in Fat

17%5.4g

Saturated Fat

1.03%0.33g

5.4 gvs0.33 g

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

Find Nuts and Seeds rich in Saturated Fat

0.27%0.004g

Omega 3

3.2%0.051g

0.004 gvs0.051 g

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

Find Nuts and Seeds rich in Omega 3

103%17.5g

Omega 6

4.9%0.84g

17.5 gvs0.84 g

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

Find Nuts and Seeds rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

Find Nuts and Seeds rich in Cholesterol

23.5%30.5g

Carbohydrate

80%104g

30.5 gvs104 g

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

Find Nuts and Seeds rich in Carbohydrate

8.5%6.17g

Sugars

1.1%0.79g

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

6.17 gvs0.79 g

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

Find Nuts and Seeds rich in Sugars

0.22%0.16g

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]

0.16 gvs0 g

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

Find Nuts and Seeds rich in Fructose

%0.24g

Glucose

%0g

0.24 gvs0 g

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

Find Nuts and Seeds rich in Glucose

%5.6g

Sucrose

%0.6g

5.6 gvs0.6 g

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

Find Nuts and Seeds rich in Sucrose

46.6%17.7g

Fiber

15.7%5.95g

17.7 gvs5.95 g

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

Find Nuts and Seeds rich in Fiber

53.5%30g

Protein

29.4%16.4g

30 gvs16.4 g

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

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Almondsvs Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

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

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A

24.2%0.29mg

Vitamin B1

119%1.43mg

Thiamine

0.29 mgvs1.43 mg

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

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1

124%1.6mg

Vitamin B2

61.4%0.8mg

Riboflavin

1.6 mgvs0.8 mg

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

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2

32%5.13mg

Vitamin B3

121%19.4mg

Niacin, nicotinic acid, niacinamide

5.13 mgvs19.4 mg

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

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

13.4%0.67mg

Vitamin B5

17.2%0.86mg

Pantothenic acid

0.67 mgvs0.86 mg

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

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

15%0.19mg

Vitamin B6

50.5%0.66mg

Pyridoxine

0.19 mgvs0.66 mg

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

Find Nuts and Seeds rich in Vitamin B6

269%80.8μg

Vitamin B7

Biotin

80.8 μgvsNA μg

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

Find Nuts and Seeds rich in Vitamin B7

15.6%62.4μg

Vitamin B9

43%172μg

Folates and Folic Acid

62.4 μgvs172 μg

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

Find Nuts and Seeds rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12

0%0mg

Vitamin C

0%0mg

Ascorbic acid

0 mgvs0 mg

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

Find Nuts and Seeds rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D

242%36.3mg

Vitamin E

3.1%0.47mg

Tocopherols and Tocotrienols

36.3 mgvs0.47 mg

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

Find Nuts and Seeds rich in Vitamin E

0%0μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0 μgvs0 μg

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

Find Nuts and Seeds rich in Vitamin K

Minerals

Almondsvs Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry

38%381mg

Calcium

101%1008mg

381 mgvs1008 mg

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

Find Nuts and Seeds rich in Calcium

162%1.46mg

Copper

32%0.29mg

1.46 mgvs0.29 mg

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

Find Nuts and Seeds rich in Copper

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 .

Find Nuts and Seeds rich in Fluoride

65.7%5.26mg

Iron

592%47.3mg

5.26 mgvs47.3 mg

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

Find Nuts and Seeds rich in Iron

91%383mg

Magnesium

15%63.8mg

383 mgvs63.8 mg

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

Find Nuts and Seeds rich in Magnesium

134%3.1mg

Manganese

80%1.84mg

3.1 mgvs1.84 mg

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

Find Nuts and Seeds rich in Manganese

143%64.2μg

Molybdenum

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

64.2 μgvsNA μg

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

Find Nuts and Seeds rich in Molybdenum

97%682mg

Phosphorus

51%357mg

682 mgvs357 mg

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

Find Nuts and Seeds rich in Phosphorus

30.6%1039mg

Potassium

6.38%217mg

1039 mgvs217 mg

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

Find Nuts and Seeds rich in Potassium

10.6%5.8μg

Selenium

51.5%28.3μg

5.8 μgvs28.3 μg

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

Find Nuts and Seeds rich in Selenium

0.094%1.4mg

Sodium

11.7%176mg

1.4 mgvs176 mg

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

Find Nuts and Seeds rich in Sodium

40.2%4.42mg

Zinc

17%1.87mg

4.42 mgvs1.87 mg

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

Find Nuts and Seeds rich in Zinc

0.17%6.25g

Water

0.42%15.7g

6.25 gvs15.7 g

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

Find Nuts and Seeds rich in Water

Lets compare vitamin content per 5 ounces of Almonds vs Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry:

Almonds have 2 times more Vitamin B2 and 77.7 times more Vitamin E than Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry.
While Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry contain 4.9 times more Vitamin B1, 3.8 times more Vitamin B3, 1.3 times more Vitamin B5, 3.4 times more Vitamin B6 and 2.8 times more Vitamin B9 than Almonds.
Both Almonds as well as Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Almonds vs Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry:

Almonds have 5.1 times more Copper, 6 times more Magnesium, 1.7 times more Manganese, 1.9 times more Phosphorus, 4.8 times more Potassium and 2.4 times more Zinc than Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry.
While Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry contain 2.6 times more Calcium, 9 times more Iron, 4.9 times more Selenium and 124 times more Sodium than Almonds.

Comparison of macro-nutrients per 5 ounces:

Almonds have 1.6 times more Energy, 35.4 times more Fat, 16.4 times more Saturated Fat, 20.9 times more Omega 6, 7.8 times more Sugars, 3 times more Fiber and 1.8 times more Protein than Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry.
While Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry contain 12 times more Omega 3 and 3.4 times more Carbohydrate than Almonds.
Both Almonds as well as Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

AlmondsVS Blanched AlmondsCereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dryVS Blanched AlmondsAlmondsVS Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without saltCereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dryVS Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt

Compare Foods

Comparing Nutrients in 5 ounces AlmondsVS Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 5 oz: