Comparing Nutrients in 100 calories Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-sizeVS Almonds

Weight per 100 calories

Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size

28.4g

Almonds

17.3g

Almonds have 1.6 times more energy per unit of mass than Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size, which is very high in comparison to other foods. Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size having high energy density.

Which food has more nutrients per 100 calories - Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size or Almonds?

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size

88%

Almonds

14%

72%

14%

100 kcal ▼

Macro Nutrients

Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-sizevs Almonds

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

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0.56%0.54g

Fat

8.9%8.62g

0.54 gvs8.62 g

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

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0.27%0.085g

Saturated Fat

2.05%0.66g

0.085 gvs0.66 g

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

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1.1%0.018g

Omega 3

0.032%0.001g

0.018 gvs0.001 g

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

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1.44%0.24g

Omega 6

12.5%2.13g

0.24 gvs2.13 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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18.3%24g

Carbohydrate

2.86%3.72g

24 gvs3.72 g

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

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8.74%6.34g

Sugars

1.04%0.75g

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

6.34 gvs0.75 g

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

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Fructose

0.026%0.019g

≤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 gvs0.019 g

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

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Glucose

%0.029g

NA gvs0.029 g

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

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Sucrose

%0.68g

NA gvs0.68 g

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

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7.18%2.73g

Fiber

5.7%2.16g

2.73 gvs2.16 g

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

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3.96%2.2g

Protein

6.52%3.65g

2.2 gvs3.65 g

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

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Vitamins

Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-sizevs Almonds

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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17%0.2mg

Vitamin B1

2.95%0.035mg

Thiamine

0.2 mgvs0.035 mg

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

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18%0.23mg

Vitamin B2

15%0.2mg

Riboflavin

0.23 mgvs0.2 mg

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

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17%2.73mg

Vitamin B3

3.9%0.62mg

Niacin, nicotinic acid, niacinamide

2.73 mgvs0.62 mg

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

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5%0.25mg

Vitamin B5

1.63%0.081mg

Pantothenic acid

0.25 mgvs0.081 mg

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

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21%0.27mg

Vitamin B6

1.82%0.024mg

Pyridoxine

0.27 mgvs0.024 mg

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

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Vitamin B7

33%9.84μg

Biotin

NA μgvs9.84 μg

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

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13.6%54.5μg

Vitamin B9

1.9%7.6μg

Folates and Folic Acid

54.5 μgvs7.6 μg

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

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34%0.82μg

Vitamin B12

0%0μg

Cobalamin

0.82 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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0.61%0.091mg

Vitamin E

29.5%4.43mg

Tocopherols and Tocotrienols

0.091 mgvs4.43 mg

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

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0.24%0.28μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0.28 μgvs0 μg

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

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Minerals

Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-sizevs Almonds

0.37%3.7mg

Calcium

4.65%46.5mg

3.7 mgvs46.5 mg

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

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5.46%0.049mg

Copper

19.8%0.18mg

0.049 mgvs0.18 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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12.3%0.98mg

Iron

8%0.64mg

0.98 mgvs0.64 mg

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

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6.3%26.4mg

Magnesium

11%46.6mg

26.4 mgvs46.6 mg

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

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52%1.2mg

Manganese

16.4%0.38mg

1.2 mgvs0.38 mg

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

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Molybdenum

17.4%7.82μg

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

NA μgvs7.82 μg

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

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11.2%78.4mg

Phosphorus

12%83mg

78.4 mgvs83 mg

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

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2.73%93mg

Potassium

3.72%127mg

93 mgvs127 mg

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

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2.1%1.16μg

Selenium

1.3%0.71μg

1.16 μgvs0.71 μg

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

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0.36%5.4mg

Sodium

0.012%0.17mg

5.4 mgvs0.17 mg

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

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7.44%0.82mg

Zinc

4.9%0.54mg

0.82 mgvs0.54 mg

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

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0.046%1.7g

Water

0.021%0.76g

1.7 gvs0.76 g

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

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Lets compare vitamin content per 100 calories of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size vs Almonds:

Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size have 5.8 times more Vitamin B1, 4.4 times more Vitamin B3, 3.1 times more Vitamin B5, 11.5 times more Vitamin B6, 7.2 times more Vitamin B9 and more Vitamin B12 than Almonds.
While Almonds contain 48.7 times more Vitamin E than Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size.
Both Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size and Almonds have similar amounts of Vitamin B2 per 100 kcal.
Both Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size as well as Almonds have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size vs Almonds:

Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size have 1.5 times more Iron, 3.2 times more Manganese, 1.6 times more Selenium and 1.5 times more Zinc than Almonds.
While Almonds contain 12.6 times more Calcium, 3.6 times more Copper, 1.8 times more Magnesium and 1.4 times more Potassium than Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size.
Both Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size and Almonds have similar amounts of Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size have 34.5 times more Omega 3, 6.4 times more Carbohydrate, 8.4 times more Sugars and 1.3 times more Fiber than Almonds.
While Almonds contain 16 times more Fat, 7.7 times more Saturated Fat, 8.7 times more Omega 6 and 1.6 times more Protein than Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size.
Both Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size and Almonds have similar amounts of Energy per 100 kcal.
Both Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-sizeVS Cereals ready-to-eat, POST SELECTS Blueberry MorningAlmondsVS Cereals ready-to-eat, POST SELECTS Blueberry MorningCereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-sizeVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 100 calories Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-sizeVS Almonds

Weight per 100 calories

Which food has more nutrients per 100 calories - Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size or Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: