Comparing Nutrients in 300 calories Cereals ready-to-eat, ALPENVS Almonds

Weight per 300 calories

Cereals ready-to-eat, ALPEN

85.2g

Almonds

51.8g

Almonds have 1.6 times more energy per unit of mass than Cereals ready-to-eat, ALPEN, which is very high in comparison to other foods. Cereals ready-to-eat, ALPEN having high energy density.

Which food has more nutrients per 300 calories - Cereals ready-to-eat, ALPEN or Almonds?

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, ALPEN

12%

80%

Almonds

14%

72%

14%

300 kcal ▼

Macro Nutrients

Cereals ready-to-eat, ALPENvs Almonds

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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2.9%2.8g

Fat

26.7%26g

2.8 gvs26 g

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

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1.32%0.42g

Saturated Fat

6.16%1.97g

0.42 gvs1.97 g

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

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2.34%0.038g

Omega 3

0.097%0.002g

0.038 gvs0.002 g

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

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4.4%0.75g

Omega 6

37.6%6.4g

0.75 gvs6.4 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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49.6%64.5g

Carbohydrate

8.6%11g

64.5 gvs11 g

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

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23.5%17g

Sugars

3.1%2.25g

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

17 gvs2.25 g

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

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Fructose

0.079%0.057g

≤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 gvs0.057 g

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

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Glucose

%0.088g

NA gvs0.088 g

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

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Sucrose

%2.05g

NA gvs2.05 g

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

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20.4%7.76g

Fiber

17%6.48g

7.76 gvs6.48 g

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

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17%9.55g

Protein

19.6%11g

9.55 gvs11 g

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

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Vitamins

Cereals ready-to-eat, ALPENvs 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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28.4%0.34mg

Vitamin B1

8.85%0.11mg

Thiamine

0.34 mgvs0.11 mg

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

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26.2%0.34mg

Vitamin B2

45.4%0.59mg

Riboflavin

0.34 mgvs0.59 mg

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

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11.3%1.8mg

Vitamin B3

11.7%1.87mg

Niacin, nicotinic acid, niacinamide

1.8 mgvs1.87 mg

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

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Vitamin B5

4.9%0.24mg

Pantothenic acid

NA mgvs0.24 mg

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

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18.4%0.24mg

Vitamin B6

5.46%0.071mg

Pyridoxine

0.24 mgvs0.071 mg

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

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Vitamin B7

98%29.5μg

Biotin

NA μgvs29.5 μg

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

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6.4%25.6μg

Vitamin B9

5.7%22.8μg

Folates and Folic Acid

25.6 μgvs22.8 μg

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

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4.26%0.1μg

Vitamin B12

0%0μg

Cobalamin

0.1 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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8.24%7.4mg

Vitamin C

0%0mg

Ascorbic acid

7.4 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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2.9%0.43mg

Vitamin E

88.5%13.3mg

Tocopherols and Tocotrienols

0.43 mgvs13.3 mg

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

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1.78%2.13μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

2.13 μgvs0 μg

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

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Minerals

Cereals ready-to-eat, ALPENvs Almonds

12.5%125mg

Calcium

14%139mg

125 mgvs139 mg

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

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28.4%0.26mg

Copper

59.4%0.53mg

0.26 mgvs0.53 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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32%2.56mg

Iron

24%1.92mg

2.56 mgvs1.92 mg

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

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19%80mg

Magnesium

33.3%140mg

80 mgvs140 mg

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

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Manganese

49%1.13mg

NA mgvs1.13 mg

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

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Molybdenum

52%23.5μg

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

NA μgvs23.5 μg

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

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45%316mg

Phosphorus

35.6%249mg

316 mgvs249 mg

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

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10.5%356mg

Potassium

11%380mg

356 mgvs380 mg

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

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27%14.7μg

Selenium

3.86%2.12μg

14.7 μgvs2.12 μg

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

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1.53%23mg

Sodium

0.035%0.52mg

23 mgvs0.52 mg

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

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23.2%2.56mg

Zinc

14.7%1.6mg

2.56 mgvs1.6 mg

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

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0.17%6.3g

Water

0.062%2.3g

6.3 gvs2.3 g

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

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Lets compare vitamin content per 300 calories of Cereals ready-to-eat, ALPEN vs Almonds:

Cereals ready-to-eat, ALPEN have 3.2 times more Vitamin B1, 3.4 times more Vitamin B6, more Vitamin B12 and more Vitamin C than Almonds.
While Almonds contain 1.7 times more Vitamin B2 and 30.6 times more Vitamin E than Cereals ready-to-eat, ALPEN.
Both Cereals ready-to-eat, ALPEN and Almonds have similar amounts of Vitamin B3 and Vitamin B9 per 300 kcal.
Both Cereals ready-to-eat, ALPEN as well as Almonds have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Cereals ready-to-eat, ALPEN vs Almonds:

Cereals ready-to-eat, ALPEN have 1.3 times more Iron, 1.3 times more Phosphorus, 6.9 times more Selenium and 1.6 times more Zinc than Almonds.
While Almonds contain 2.1 times more Copper and 1.7 times more Magnesium than Cereals ready-to-eat, ALPEN.
Both Cereals ready-to-eat, ALPEN and Almonds have similar amounts of Calcium and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Cereals ready-to-eat, ALPEN have 5.8 times more Carbohydrate and 7.6 times more Sugars than Almonds.
While Almonds contain 9.2 times more Fat, 4.7 times more Saturated Fat and 8.5 times more Omega 6 than Cereals ready-to-eat, ALPEN.
Both Cereals ready-to-eat, ALPEN and Almonds have similar amounts of Energy, Fiber and Protein per 300 kcal.
Both Cereals ready-to-eat, ALPEN as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Cereals ready-to-eat, ALPENVS Cereals ready-to-eat, FAMILIAAlmondsVS Cereals ready-to-eat, FAMILIACereals ready-to-eat, ALPENVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 300 calories Cereals ready-to-eat, ALPENVS Almonds

Weight per 300 calories

Which food has more nutrients per 300 calories - Cereals ready-to-eat, ALPEN or Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: