Comparing Nutrients in 100 calories Cereals ready-to-eat, UNCLE SAM CEREALVS Roasted Almonds

Weight per 100 calories

Cereals ready-to-eat, UNCLE SAM CEREAL

29g

Roasted Almonds

16.7g

Dry Roasted Almonds have 1.7 times more energy per unit of mass than Cereals ready-to-eat, UNCLE SAM CEREAL, which is very high in comparison to other foods. Cereals ready-to-eat, UNCLE SAM CEREAL having high energy density.

Which food has more nutrients per 100 calories - Cereals ready-to-eat, UNCLE SAM CEREAL or Roasted Almonds?

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, UNCLE SAM CEREAL

15%

24%

61%

Roasted Almonds

13%

74%

13%

100 kcal ▼

Macro Nutrients

Cereals ready-to-eat, UNCLE SAM CEREALvs Roasted 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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3.46%3.35g

Fat

9.06%8.8g

3.35 gvs8.8 g

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

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0.85%0.27g

Saturated Fat

2.14%0.68g

0.27 gvs0.68 g

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

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77.7%1.24g

Omega 3

0.1%0.002g

1.24 gvs0.002 g

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

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2.86%0.49g

Omega 6

12.7%2.16g

0.49 gvs2.16 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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14.6%19g

Carbohydrate

2.7%3.5g

19 gvs3.5 g

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

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0.62%0.45g

Sugars

1.12%0.81g

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

0.45 gvs0.81 g

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

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0.084%0.061g

Fructose

0.002%0.002g

≤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]

0.061 gvs0.002 g

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

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%0.12g

Glucose

%0.002g

0.12 gvs0.002 g

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

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%0.27g

Sucrose

%0.79g

0.27 gvs0.79 g

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

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15.4%5.87g

Fiber

4.8%1.82g

5.87 gvs1.82 g

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

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8.25%4.6g

Protein

6.26%3.5g

4.6 gvs3.5 g

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

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Vitamins

Cereals ready-to-eat, UNCLE SAM CEREALvs Roasted 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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16.4%0.2mg

Vitamin B1

1.07%0.013mg

Thiamine

0.2 mgvs0.013 mg

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

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2.82%0.037mg

Vitamin B2

15.4%0.2mg

Riboflavin

0.037 mgvs0.2 mg

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

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8.68%1.4mg

Vitamin B3

3.8%0.61mg

Niacin, nicotinic acid, niacinamide

1.4 mgvs0.61 mg

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

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3.6%0.18mg

Vitamin B5

1.07%0.054mg

Pantothenic acid

0.18 mgvs0.054 mg

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

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21.3%0.28mg

Vitamin B6

1.75%0.023mg

Pyridoxine

0.28 mgvs0.023 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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3.83%15.3μg

Vitamin B9

2.3%9.2μg

Folates and Folic Acid

15.3 μgvs9.2 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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0.77%0.69mg

Vitamin C

0%0mg

Ascorbic acid

0.69 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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1.73%0.26mg

Vitamin E

26.6%4mg

Tocopherols and Tocotrienols

0.26 mgvs4 mg

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

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0.43%0.52μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0.52 μgvs0 μg

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

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Minerals

Cereals ready-to-eat, UNCLE SAM CEREALvs Roasted Almonds

2.75%27.5mg

Calcium

4.5%45mg

27.5 mgvs45 mg

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

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24%0.22mg

Copper

20.4%0.18mg

0.22 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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14.6%1.16mg

Iron

7.8%0.62mg

1.16 mgvs0.62 mg

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

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14%59.5mg

Magnesium

11%46.7mg

59.5 mgvs46.7 mg

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

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45.4%1.04mg

Manganese

16.2%0.37mg

1.04 mgvs0.37 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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15.4%108mg

Phosphorus

11.3%78.8mg

108 mgvs78.8 mg

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

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3.8%129mg

Potassium

3.5%119mg

129 mgvs119 mg

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

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46.4%25.5μg

Selenium

0.61%0.33μg

25.5 μgvs0.33 μg

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

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3.97%59.5mg

Sodium

0.033%0.5mg

59.5 mgvs0.5 mg

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

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10%1.1mg

Zinc

5.03%0.55mg

1.1 mgvs0.55 mg

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

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0.035%1.3g

Water

0.011%0.4g

1.3 gvs0.4 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, UNCLE SAM CEREAL vs Roasted Almonds:

Cereals ready-to-eat, UNCLE SAM CEREAL have 15.2 times more Vitamin B1, 2.3 times more Vitamin B3, 3.3 times more Vitamin B5, 12.1 times more Vitamin B6 and 1.7 times more Vitamin B9 than Dry Roasted Almonds.
While Dry Roasted Almonds contain 5.5 times more Vitamin B2 and 15.4 times more Vitamin E than Cereals ready-to-eat, UNCLE SAM CEREAL.
Both Cereals ready-to-eat, UNCLE SAM CEREAL as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Cereals ready-to-eat, UNCLE SAM CEREAL vs Roasted Almonds:

Cereals ready-to-eat, UNCLE SAM CEREAL have 1.9 times more Iron, 1.3 times more Magnesium, 2.8 times more Manganese, 1.4 times more Phosphorus, 76.3 times more Selenium, 118.7 times more Sodium and 2 times more Zinc than Dry Roasted Almonds.
While Dry Roasted Almonds contain 1.6 times more Calcium than Cereals ready-to-eat, UNCLE SAM CEREAL.
Both Cereals ready-to-eat, UNCLE SAM CEREAL and Dry Roasted Almonds have similar amounts of Copper and Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Cereals ready-to-eat, UNCLE SAM CEREAL have 743.5 times more Omega 3, 5.4 times more Carbohydrate, 3.2 times more Fiber and 1.3 times more Protein than Dry Roasted Almonds.
While Dry Roasted Almonds contain 2.6 times more Fat, 2.5 times more Saturated Fat, 4.4 times more Omega 6 and 1.8 times more Sugars than Cereals ready-to-eat, UNCLE SAM CEREAL.
Both Cereals ready-to-eat, UNCLE SAM CEREAL and Dry Roasted Almonds have similar amounts of Energy per 100 kcal.
Both Cereals ready-to-eat, UNCLE SAM CEREAL as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Cereals ready-to-eat, UNCLE SAM CEREALVS Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dryRoasted AlmondsVS Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dryCereals ready-to-eat, UNCLE SAM CEREALVS Oil Roasted AlmondsRoasted AlmondsVS Oil Roasted Almonds

Compare Foods

Comparing Nutrients in 100 calories Cereals ready-to-eat, UNCLE SAM CEREALVS Roasted Almonds

Weight per 100 calories

Which food has more nutrients per 100 calories - Cereals ready-to-eat, UNCLE SAM CEREAL or Roasted Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: