Comparing Nutrients in 5 ounces AlmondsVS Cereals, whole wheat hot natural cereal, cooked with water, without salt

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

Cereals, whole wheat hot natural cereal, cooked with water, without salt

12%

83%

5 oz ▼

Macro Nutrients

Almondsvs Cereals, whole wheat hot natural cereal, cooked with water, without salt

28.3%821kcal

Energy

3.03%88kcal

821 kcalvs88 kcal

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

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73%70.8g

Fat

0.58%0.57g

70.8 gvs0.57 g

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

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17%5.4g

Saturated Fat

0.27%0.085g

5.4 gvs0.085 g

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

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0.27%0.004g

Omega 3

1.33%0.021g

0.004 gvs0.021 g

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

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103%17.5g

Omega 6

1.56%0.27g

17.5 gvs0.27 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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23.5%30.5g

Carbohydrate

15%19.4g

30.5 gvs19.4 g

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

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8.5%6.17g

Sugars

0.16%0.11g

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

6.17 gvs0.11 g

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

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0.22%0.16g

Fructose

≤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 gvsNA g

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

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%0.24g

Glucose

0.24 gvsNA g

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

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%5.6g

Sucrose

5.6 gvsNA g

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

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46.6%17.7g

Fiber

5.97%2.27g

17.7 gvs2.27 g

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

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53.5%30g

Protein

5.06%2.83g

30 gvs2.83 g

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

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Vitamins

Almondsvs Cereals, whole wheat hot natural cereal, cooked with water, without salt

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 .

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24.2%0.29mg

Vitamin B1

8.27%0.099mg

Thiamine

0.29 mgvs0.099 mg

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

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124%1.6mg

Vitamin B2

5.45%0.071mg

Riboflavin

1.6 mgvs0.071 mg

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

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32%5.13mg

Vitamin B3

7.9%1.26mg

Niacin, nicotinic acid, niacinamide

5.13 mgvs1.26 mg

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

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13.4%0.67mg

Vitamin B5

Pantothenic acid

0.67 mgvsNA mg

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

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15%0.19mg

Vitamin B6

7.96%0.1mg

Pyridoxine

0.19 mgvs0.1 mg

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

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269%80.8μg

Vitamin B7

Biotin

80.8 μgvsNA μg

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

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15.6%62.4μg

Vitamin B9

4.96%20μg

Folates and Folic Acid

62.4 μgvs20 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

Calciferol, cholecalciferol, ergocalciferol

0 IUvsNA IU

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

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242%36.3mg

Vitamin E

2.27%0.34mg

Tocopherols and Tocotrienols

36.3 mgvs0.34 mg

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

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0%0μg

Vitamin K

0.47%0.57μg

Phytomenadione or phylloquinone

0 μgvs0.57 μg

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

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Minerals

Almondsvs Cereals, whole wheat hot natural cereal, cooked with water, without salt

38%381mg

Calcium

0.99%9.92mg

381 mgvs9.92 mg

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

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162%1.46mg

Copper

13%0.12mg

1.46 mgvs0.12 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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65.7%5.26mg

Iron

11%0.88mg

5.26 mgvs0.88 mg

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

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91%383mg

Magnesium

7.42%31mg

383 mgvs31 mg

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

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134%3.1mg

Manganese

3.1 mgvsNA mg

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

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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 .

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97%682mg

Phosphorus

14%98mg

682 mgvs98 mg

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

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30.6%1039mg

Potassium

2.96%101mg

1039 mgvs101 mg

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

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10.6%5.8μg

Selenium

33%18μg

5.8 μgvs18 μg

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

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0.094%1.4mg

Sodium

0%0mg

1.4 mgvs0 mg

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

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40.2%4.42mg

Zinc

6.2%0.68mg

4.42 mgvs0.68 mg

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

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0.17%6.25g

Water

3.2%119g

6.25 gvs119 g

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

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Lets compare vitamin content per 5 ounces of Almonds vs Cereals, whole wheat hot natural cereal, cooked with water, without salt:

Almonds have 2.9 times more Vitamin B1, 22.8 times more Vitamin B2, 4.1 times more Vitamin B3, 1.9 times more Vitamin B6, 3.1 times more Vitamin B9 and 106.8 times more Vitamin E than Cereals, whole wheat hot natural cereal, cooked with water, without salt.
Both Almonds as well as Cereals, whole wheat hot natural cereal, cooked with water, without salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Almonds vs Cereals, whole wheat hot natural cereal, cooked with water, without salt:

Almonds have 38.4 times more Calcium, 12.4 times more Copper, 6 times more Iron, 12.3 times more Magnesium, 7 times more Phosphorus, 10.3 times more Potassium and 6.5 times more Zinc than Cereals, whole wheat hot natural cereal, cooked with water, without salt.
While Cereals, whole wheat hot natural cereal, cooked with water, without salt contain 3.1 times more Selenium and 19 times more Water than Almonds.

Comparison of macro-nutrients per 5 ounces:

Almonds have 9.3 times more Energy, 124.8 times more Fat, 63.4 times more Saturated Fat, 65.9 times more Omega 6, 1.6 times more Carbohydrate, 54.4 times more Sugars, 7.8 times more Fiber and 10.6 times more Protein than Cereals, whole wheat hot natural cereal, cooked with water, without salt.
Both Almonds as well as Cereals, whole wheat hot natural cereal, cooked with water, without salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

AlmondsVS Blanched AlmondsCereals, whole wheat hot natural cereal, cooked with water, without saltVS Blanched AlmondsAlmondsVS Cereals ready-to-eat, QUAKER, QUAKER Puffed WheatCereals, whole wheat hot natural cereal, cooked with water, without saltVS Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat

Compare Foods

Comparing Nutrients in 5 ounces AlmondsVS Cereals, whole wheat hot natural cereal, cooked with water, without salt

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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