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

Weight per 300 calories

Cereals ready-to-eat, granola, homemade

61.3g

Almonds

51.8g

Both foods have similar energy densities which is very high in comparison to other foods.

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

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, granola, homemade

11%

45%

44%

Almonds

14%

72%

14%

300 kcal ▼

Macro Nutrients

Cereals ready-to-eat, granola, homemadevs 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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15.4%15g

Fat

26.7%26g

15 gvs26 g

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

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7.6%2.43g

Saturated Fat

6.16%1.97g

2.43 gvs1.97 g

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

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23.4%0.37g

Omega 3

0.097%0.002g

0.37 gvs0.002 g

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

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26%4.4g

Omega 6

37.6%6.4g

4.4 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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25.4%33g

Carbohydrate

8.6%11g

33 gvs11 g

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

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16.8%12g

Sugars

3.1%2.25g

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

12 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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14.4%5.46g

Fiber

17%6.48g

5.46 gvs6.48 g

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

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15%8.4g

Protein

19.6%11g

8.4 gvs11 g

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

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Vitamins

Cereals ready-to-eat, granola, homemadevs Almonds

0.068%0.61μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0.61 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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28%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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16.7%0.22mg

Vitamin B2

45.4%0.59mg

Riboflavin

0.22 mgvs0.59 mg

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

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10.5%1.7mg

Vitamin B3

11.7%1.87mg

Niacin, nicotinic acid, niacinamide

1.7 mgvs1.87 mg

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

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9.23%0.46mg

Vitamin B5

4.9%0.24mg

Pantothenic acid

0.46 mgvs0.24 mg

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

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17.5%0.23mg

Vitamin B6

5.46%0.071mg

Pyridoxine

0.23 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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13%51.5μg

Vitamin B9

5.7%22.8μg

Folates and Folic Acid

51.5 μgvs22.8 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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0.82%0.74mg

Vitamin C

0%0mg

Ascorbic acid

0.74 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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45.4%6.8mg

Vitamin E

88.5%13.3mg

Tocopherols and Tocotrienols

6.8 mgvs13.3 mg

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

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2.7%3.25μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

3.25 μgvs0 μg

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

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Minerals

Cereals ready-to-eat, granola, homemadevs Almonds

4.66%46.6mg

Calcium

14%139mg

46.6 mgvs139 mg

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

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44%0.4mg

Copper

59.4%0.53mg

0.4 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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30.3%2.42mg

Iron

24%1.92mg

2.42 mgvs1.92 mg

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

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24.5%103mg

Magnesium

33.3%140mg

103 mgvs140 mg

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

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107%2.45mg

Manganese

49%1.13mg

2.45 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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37.8%264mg

Phosphorus

35.6%249mg

264 mgvs249 mg

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

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9.73%331mg

Potassium

11%380mg

331 mgvs380 mg

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

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28.3%15.6μg

Selenium

3.86%2.12μg

15.6 μgvs2.12 μg

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

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1.06%16mg

Sodium

0.035%0.52mg

16 mgvs0.52 mg

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

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23.3%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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0.097%3.6g

Water

0.062%2.3g

3.6 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, granola, homemade vs Almonds:

Cereals ready-to-eat, granola, homemade have 3.2 times more Vitamin B1, 1.9 times more Vitamin B5, 3.2 times more Vitamin B6 and 2.3 times more Vitamin B9 than Almonds.
While Almonds contain 2.7 times more Vitamin B2 and 2 times more Vitamin E than Cereals ready-to-eat, granola, homemade.
Both Cereals ready-to-eat, granola, homemade and Almonds have similar amounts of Vitamin B3 per 300 kcal.
Both Cereals ready-to-eat, granola, homemade as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

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

Cereals ready-to-eat, granola, homemade have 1.3 times more Iron, 2.2 times more Manganese, 7.3 times more Selenium and 1.6 times more Zinc than Almonds.
While Almonds contain 3 times more Calcium, 1.3 times more Copper and 1.4 times more Magnesium than Cereals ready-to-eat, granola, homemade.
Both Cereals ready-to-eat, granola, homemade and Almonds have similar amounts of Phosphorus and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Cereals ready-to-eat, granola, homemade have 1.2 times more Saturated Fat, 241.2 times more Omega 3, 3 times more Carbohydrate and 5.4 times more Sugars than Almonds.
While Almonds contain 1.7 times more Fat, 1.4 times more Omega 6 and 1.3 times more Protein than Cereals ready-to-eat, granola, homemade.
Both Cereals ready-to-eat, granola, homemade and Almonds have similar amounts of Energy and Fiber per 300 kcal.
Both Cereals ready-to-eat, granola, homemade as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Cereals ready-to-eat, granola, homemadeVS Cereals ready-to-eat, POST, GRAPE-NUTS CerealAlmondsVS Cereals ready-to-eat, POST, GRAPE-NUTS CerealCereals ready-to-eat, granola, homemadeVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

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

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: