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Comparing Nutrients in 100 calories Cereals ready-to-eat, granola, homemadeVS Oil Roasted Almonds

Weight per 100 calories

Cereals ready-to-eat, granola, homemade
20.4g
Oil Roasted Almonds
16.5g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 100 calories - Cereals ready-to-eat, granola, homemade or Oil Roasted Almonds?

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, granola, homemade
11%
45%
44%
Oil Roasted Almonds
13%
76%
11%
100 kcal ▼

Macro Nutrients

Cereals ready-to-eat, granola, homemadevs Oil Roasted Almonds
3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Breakfast Cereals rich in Energy
5.13%4.97g
Fat
9.37%9.1g
4.97 gvs9.1 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Breakfast Cereals rich in Fat
2.53%0.81g
Saturated Fat
2.17%0.69g
0.81 gvs0.69 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Breakfast Cereals rich in Saturated Fat
7.8%0.12g
Omega 3
0%0g
0.12 gvs0 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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8.65%1.47g
Omega 6
13%2.23g
1.47 gvs2.23 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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8.48%11g
Carbohydrate
2.24%2.9g
11 gvs2.9 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Breakfast Cereals rich in Carbohydrate
5.6%4.05g
Sugars
1.03%0.75g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
4.05 gvs0.75 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Breakfast Cereals rich in Sugars
NA
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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NA
Glucose
%0.007g
NA gvs0.007 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%0.72g
NA gvs0.72 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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4.8%1.82g
Fiber
4.55%1.73g
1.82 gvs1.73 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Breakfast Cereals rich in Fiber
5%2.8g
Protein
6.25%3.5g
2.8 gvs3.5 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Breakfast Cereals rich in Protein Buy premium vegan protein powder

Vitamins

Cereals ready-to-eat, granola, homemadevs Oil Roasted Almonds
0.023%0.2μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
0.2 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin A Buy Preformed Vegan Vitamin A
9.34%0.11mg
Vitamin B1
1.26%0.015mg
Thiamine
0.11 mgvs0.015 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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5.57%0.072mg
Vitamin B2
9.9%0.13mg
Riboflavin
0.072 mgvs0.13 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin B2 Buy Vegan Vitamin B2
3.5%0.56mg
Vitamin B3
3.77%0.6mg
Niacin, nicotinic acid, niacinamide
0.56 mgvs0.6 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
3.08%0.15mg
Vitamin B5
0.75%0.038mg
Pantothenic acid
0.15 mgvs0.038 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
5.82%0.076mg
Vitamin B6
1.5%0.019mg
Pyridoxine
0.076 mgvs0.019 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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4.3%17μg
Vitamin B9
1.1%4.45μg
Folates and Folic Acid
17 μgvs4.45 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 .

Find Breakfast Cereals rich in Vitamin B12 Buy Vegan Vitamin B12
0.27%0.25mg
Vitamin C
0%0mg
Ascorbic acid
0.25 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 .

Find Breakfast Cereals rich in Vitamin D Buy Vegan Vitamin D
15%2.27mg
Vitamin E
28.5%4.28mg
Tocopherols and Tocotrienols
2.27 mgvs4.28 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.9%1.1μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
1.1 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin K

Minerals

Cereals ready-to-eat, granola, homemadevs Oil Roasted Almonds
1.55%15.5mg
Calcium
4.8%48mg
15.5 mgvs48 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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14.7%0.13mg
Copper
17.5%0.16mg
0.13 mgvs0.16 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Copper
NA
Fluoride
NA
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 Breakfast Cereals rich in Fluoride
10%0.81mg
Iron
7.58%0.61mg
0.81 mgvs0.61 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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8.18%34.4mg
Magnesium
10.7%45mg
34.4 mgvs45 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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35.5%0.82mg
Manganese
17.6%0.41mg
0.82 mgvs0.41 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Manganese
NA
Molybdenum
NA
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 .

Find Breakfast Cereals rich in Molybdenum
12.6%88mg
Phosphorus
11%76.8mg
88 mgvs76.8 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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3.24%110mg
Potassium
3.4%115mg
110 mgvs115 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Potassium
9.44%5.2μg
Selenium
1.23%0.68μg
5.2 μgvs0.68 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Breakfast Cereals rich in Selenium
0.35%5.3mg
Sodium
0.011%0.16mg
5.3 mgvs0.16 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Sodium
7.75%0.85mg
Zinc
4.6%0.51mg
0.85 mgvs0.51 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Zinc
0.032%1.2g
Water
0.012%0.46g
1.2 gvs0.46 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Breakfast Cereals rich in Water
Lets compare vitamin content per 100 calories of Cereals ready-to-eat, granola, homemade vs Oil Roasted Almonds:
Comparing minerals per 100 calories for Cereals ready-to-eat, granola, homemade vs Oil Roasted Almonds:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal:

Cereals ready-to-eat, granola, homemadeVS Cereals ready-to-eat, POST, GRAPE-NUTS CerealOil Roasted AlmondsVS Cereals ready-to-eat, POST, GRAPE-NUTS CerealCereals ready-to-eat, granola, homemadeVS Almond pasteOil Roasted AlmondsVS Almond paste
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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