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

Weight per 300 calories

Cereals ready-to-eat, ALPEN

85.2g

Blanched Almonds

50.8g

Blanched Almonds have 1.7 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 Blanched Almonds?

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, ALPEN

12%

80%

Blanched Almonds

14%

75%

11%

300 kcal ▼

Macro Nutrients

Cereals ready-to-eat, ALPENvs Blanched 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

27.5%26.7g

2.8 gvs26.7 g

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

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1.32%0.42g

Saturated Fat

6.3%2g

0.42 gvs2 g

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

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2.34%0.038g

Omega 3

0.13%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%6.3g

0.75 gvs6.3 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

7.3%9.5g

64.5 gvs9.5 g

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

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23.5%17g

Sugars

3.25%2.35g

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

17 gvs2.35 g

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

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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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Glucose

%0.015g

NA gvs0.015 g

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

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Sucrose

%2.27g

NA gvs2.27 g

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

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20.4%7.76g

Fiber

13.2%5.03g

7.76 gvs5.03 g

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

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17%9.55g

Protein

19.4%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 Blanched 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

8.1%0.097mg

Thiamine

0.34 mgvs0.097 mg

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

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26.2%0.34mg

Vitamin B2

28%0.36mg

Riboflavin

0.34 mgvs0.36 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%1.78mg

Niacin, nicotinic acid, niacinamide

1.8 mgvs1.78 mg

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

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Vitamin B5

3.2%0.16mg

Pantothenic acid

NA mgvs0.16 mg

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

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18.4%0.24mg

Vitamin B6

4.5%0.058mg

Pyridoxine

0.24 mgvs0.058 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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6.4%25.6μg

Vitamin B9

6.23%25μg

Folates and Folic Acid

25.6 μgvs25 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

80.5%12mg

Tocopherols and Tocotrienols

0.43 mgvs12 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 Blanched Almonds

12.5%125mg

Calcium

12%120mg

125 mgvs120 mg

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

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28.4%0.26mg

Copper

58%0.52mg

0.26 mgvs0.52 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

21%1.67mg

2.56 mgvs1.67 mg

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

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19%80mg

Magnesium

32.4%136mg

80 mgvs136 mg

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

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Manganese

40.6%0.93mg

NA mgvs0.93 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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45%316mg

Phosphorus

35%245mg

316 mgvs245 mg

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

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10.5%356mg

Potassium

9.86%335mg

356 mgvs335 mg

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

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27%14.7μg

Selenium

2.96%1.63μg

14.7 μgvs1.63 μg

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

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1.53%23mg

Sodium

0.64%9.66mg

23 mgvs9.66 mg

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

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23.2%2.56mg

Zinc

13.7%1.5mg

2.56 mgvs1.5 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 Blanched Almonds:

Cereals ready-to-eat, ALPEN have 3.5 times more Vitamin B1, 4.1 times more Vitamin B6, more Vitamin B12 and more Vitamin C than Blanched Almonds.
While Blanched Almonds contain 27.8 times more Vitamin E than Cereals ready-to-eat, ALPEN.
Both Cereals ready-to-eat, ALPEN and Blanched Almonds have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B9 per 300 kcal.
Both Cereals ready-to-eat, ALPEN as well as Blanched 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 Blanched Almonds:

Cereals ready-to-eat, ALPEN have 1.5 times more Iron, 1.3 times more Phosphorus, 9.1 times more Selenium and 1.7 times more Zinc than Blanched Almonds.
While Blanched Almonds contain 2 times more Copper and 1.7 times more Magnesium than Cereals ready-to-eat, ALPEN.
Both Cereals ready-to-eat, ALPEN and Blanched Almonds have similar amounts of Calcium and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Cereals ready-to-eat, ALPEN have 6.8 times more Carbohydrate, 7.2 times more Sugars and 1.5 times more Fiber than Blanched Almonds.
While Blanched Almonds contain 9.5 times more Fat, 4.8 times more Saturated Fat and 8.4 times more Omega 6 than Cereals ready-to-eat, ALPEN.
Both Cereals ready-to-eat, ALPEN and Blanched Almonds have similar amounts of Energy and Protein per 300 kcal.
Both Cereals ready-to-eat, ALPEN as well as Blanched 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, FAMILIABlanched AlmondsVS Cereals ready-to-eat, FAMILIACereals ready-to-eat, ALPENVS Roasted AlmondsBlanched AlmondsVS Roasted Almonds

Compare Foods

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

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: