Comparing Nutrients in 100 calories AlmondsVS Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon

Weight per 100 calories

Almonds

17.3g

Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon

26.4g

Almonds have 1.5 times more energy per 100g than Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon. It has very high energy density when compared to other foods. Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon having high energy density.

Which food has more nutrients per 100 calories - Almonds or Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon?

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon

11%

78%

100 kcal ▼

Macro Nutrients

Almondsvs Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon

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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8.9%8.62g

Fat

1.33%1.3g

8.62 gvs1.3 g

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

Find Nuts and Seeds rich in Fat

2.05%0.66g

Saturated Fat

0.73%0.23g

0.66 gvs0.23 g

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

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0.032%0.001g

Omega 3

1.15%0.018g

0.001 gvs0.018 g

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

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12.5%2.13g

Omega 6

2.3%0.39g

2.13 gvs0.39 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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2.86%3.72g

Carbohydrate

16%20.6g

3.72 gvs20.6 g

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

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1.04%0.75g

Sugars

6.07%4.4g

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

0.75 gvs4.4 g

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

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0.026%0.019g

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]

0.019 gvsNA g

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

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%0.029g

Glucose

0.029 gvsNA g

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

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%0.68g

Sucrose

0.68 gvsNA g

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

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5.7%2.16g

Fiber

6.04%2.3g

2.16 gvs2.3 g

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

Find Nuts and Seeds rich in Fiber

6.52%3.65g

Protein

5.3%2.96g

3.65 gvs2.96 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 ready-to-eat, QUAKER, Oatmeal Squares, cinnamon

0%0μg

Vitamin A

10.4%93μg

RAE, retinol activity equivalents

0 μgvs93 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

2.95%0.035mg

Vitamin B1

16.5%0.2mg

Thiamine

0.035 mgvs0.2 mg

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

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15%0.2mg

Vitamin B2

17%0.22mg

Riboflavin

0.2 mgvs0.22 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

3.9%0.62mg

Vitamin B3

15.7%2.5mg

Niacin, nicotinic acid, niacinamide

0.62 mgvs2.5 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

1.63%0.081mg

Vitamin B5

Pantothenic acid

0.081 mgvsNA 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

1.82%0.024mg

Vitamin B6

18%0.23mg

Pyridoxine

0.024 mgvs0.23 mg

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

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33%9.84μg

Vitamin B7

Biotin

9.84 μgvsNA μg

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

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1.9%7.6μg

Vitamin B9

48%192μg

Folates and Folic Acid

7.6 μgvs192 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 Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12

0%0mg

Vitamin C

3.5%3.17mg

Ascorbic acid

0 mgvs3.17 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 Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D

29.5%4.43mg

Vitamin E

5.7%0.85mg

Tocopherols and Tocotrienols

4.43 mgvs0.85 mg

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

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0%0μg

Vitamin K

0.35%0.42μg

Phytomenadione or phylloquinone

0 μgvs0.42 μg

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

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Minerals

Almondsvs Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon

4.65%46.5mg

Calcium

5.54%55.4mg

46.5 mgvs55.4 mg

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

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19.8%0.18mg

Copper

13.5%0.12mg

0.18 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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8%0.64mg

Iron

97%7.8mg

0.64 mgvs7.8 mg

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

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11%46.6mg

Magnesium

7.16%30mg

46.6 mgvs30 mg

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

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16.4%0.38mg

Manganese

0.38 mgvsNA mg

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

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17.4%7.82μg

Molybdenum

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

7.82 μgvsNA μg

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

Find Nuts and Seeds rich in Molybdenum

12%83mg

Phosphorus

14%97mg

83 mgvs97 mg

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

Find Nuts and Seeds rich in Phosphorus

3.72%127mg

Potassium

2.8%95mg

127 mgvs95 mg

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

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1.3%0.71μg

Selenium

3.02%1.66μg

0.71 μgvs1.66 μg

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

Find Nuts and Seeds rich in Selenium

0.012%0.17mg

Sodium

6.05%91mg

0.17 mgvs91 mg

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

Find Nuts and Seeds rich in Sodium

4.9%0.54mg

Zinc

17%1.9mg

0.54 mgvs1.9 mg

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

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0.021%0.76g

Water

0.02%0.73g

0.76 gvs0.73 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 Almonds vs Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon:

Almonds have 5.2 times more Vitamin E than Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon.
While Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon contain more Vitamin A, 5.6 times more Vitamin B1, 4 times more Vitamin B3, 9.8 times more Vitamin B6, 25.2 times more Vitamin B9 and more Vitamin C than Almonds.
Both Almonds and Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon have similar amounts of Vitamin B2 per 100 kcal.
Both Almonds as well as Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Almonds vs Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon:

Almonds have 1.5 times more Copper, 1.6 times more Magnesium and 1.3 times more Potassium than Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon.
While Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon contain 12.1 times more Iron, 2.3 times more Selenium, 525.5 times more Sodium and 3.5 times more Zinc than Almonds.
Both Almonds and Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon have similar amounts of Calcium and Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Almonds have 6.7 times more Fat, 2.8 times more Saturated Fat, 5.5 times more Omega 6 and 1.2 times more Protein than Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon.
While Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon contain 35.6 times more Omega 3, 5.5 times more Carbohydrate and 5.9 times more Sugars than Almonds.
Both Almonds and Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon have similar amounts of Energy and Fiber per 100 kcal.
Both Almonds as well as Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

AlmondsVS Blanched AlmondsCereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamonVS Blanched AlmondsAlmondsVS Cereals ready-to-eat, QUAKER, Toasted Multigrain CrispsCereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamonVS Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps

Compare Foods

Comparing Nutrients in 100 calories AlmondsVS Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon

Weight per 100 calories

Which food has more nutrients per 100 calories - Almonds or Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: