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Comparing Nutrients in 300 calories Cereals ready-to-eat, UNCLE SAM CEREALVS Almonds

Weight per 300 calories

Cereals ready-to-eat, UNCLE SAM CEREAL
86.7g
Almonds
51.8g

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 300 calories - Cereals ready-to-eat, UNCLE SAM CEREAL or Almonds?

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, UNCLE SAM CEREAL
15%
24%
61%
Almonds
14%
72%
14%
300 kcal ▼

Macro Nutrients

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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10.4%10g
Fat
26.7%26g
10 gvs26 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.56%0.82g
Saturated Fat
6.16%1.97g
0.82 gvs1.97 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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233%3.73g
Omega 3
0.097%0.002g
3.73 gvs0.002 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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8.6%1.46g
Omega 6
37.6%6.4g
1.46 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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44%57g
Carbohydrate
8.6%11g
57 gvs11 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Breakfast Cereals rich in Carbohydrate
1.87%1.35g
Sugars
3.1%2.25g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.35 gvs2.25 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.25%0.18g
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]
0.18 gvs0.057 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.36g
Glucose
%0.088g
0.36 gvs0.088 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.82g
Sucrose
%2.05g
0.82 gvs2.05 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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46.3%17.6g
Fiber
17%6.48g
17.6 gvs6.48 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Breakfast Cereals rich in Fiber
24.7%14g
Protein
19.6%11g
14 gvs11 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Breakfast Cereals rich in Protein Buy premium vegan protein powder

Vitamins

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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49%0.59mg
Vitamin B1
8.85%0.11mg
Thiamine
0.59 mgvs0.11 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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8.47%0.11mg
Vitamin B2
45.4%0.59mg
Riboflavin
0.11 mgvs0.59 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin B2 Buy Vegan Vitamin B2
26%4.16mg
Vitamin B3
11.7%1.87mg
Niacin, nicotinic acid, niacinamide
4.16 mgvs1.87 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
10.8%0.54mg
Vitamin B5
4.9%0.24mg
Pantothenic acid
0.54 mgvs0.24 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
63.8%0.83mg
Vitamin B6
5.46%0.071mg
Pyridoxine
0.83 mgvs0.071 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin B6
NA
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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11.5%46μg
Vitamin B9
5.7%22.8μg
Folates and Folic Acid
46 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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2.3%2.1mg
Vitamin C
0%0mg
Ascorbic acid
2.1 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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5.2%0.78mg
Vitamin E
88.5%13.3mg
Tocopherols and Tocotrienols
0.78 mgvs13.3 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1.3%1.56μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
1.56 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

8.24%82.4mg
Calcium
14%139mg
82.4 mgvs139 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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72.4%0.65mg
Copper
59.4%0.53mg
0.65 mgvs0.53 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Copper
NA
Fluoride
NA
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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43.7%3.5mg
Iron
24%1.92mg
3.5 mgvs1.92 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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42.5%179mg
Magnesium
33.3%140mg
179 mgvs140 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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136%3.13mg
Manganese
49%1.13mg
3.13 mgvs1.13 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
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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46.3%324mg
Phosphorus
35.6%249mg
324 mgvs249 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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11.4%387mg
Potassium
11%380mg
387 mgvs380 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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139%76.6μg
Selenium
3.86%2.12μg
76.6 μgvs2.12 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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12%179mg
Sodium
0.035%0.52mg
179 mgvs0.52 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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30.5%3.36mg
Zinc
14.7%1.6mg
3.36 mgvs1.6 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Zinc
0.1%3.84g
Water
0.062%2.3g
3.84 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, UNCLE SAM CEREAL vs Almonds:
Comparing minerals per 300 calories for Cereals ready-to-eat, UNCLE SAM CEREAL vs Almonds:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal: