Comparing Nutrients in 300 calories AlmondsVS Cereals ready-to-eat, FAMILIA

Weight per 300 calories

Almonds

51.8g

Cereals ready-to-eat, FAMILIA

77.3g

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

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

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

Cereals ready-to-eat, FAMILIA

10%

15%

75%

300 kcal ▼

Macro Nutrients

Almondsvs Cereals ready-to-eat, FAMILIA

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

Find Nuts and Seeds rich in Energy

26.7%26g

Fat

5.02%4.87g

26 gvs4.87 g

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

Find Nuts and Seeds rich in Fat

6.16%1.97g

Saturated Fat

1.7%0.55g

1.97 gvs0.55 g

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

Find Nuts and Seeds rich in Saturated Fat

0.097%0.002g

Omega 3

4.45%0.071g

0.002 gvs0.071 g

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

Find Nuts and Seeds rich in Omega 3

37.6%6.4g

Omega 6

7.04%1.2g

6.4 gvs1.2 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Cholesterol

8.6%11g

Carbohydrate

44%57g

11 gvs57 g

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

Find Nuts and Seeds rich in Carbohydrate

3.1%2.25g

Sugars

24.7%18g

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

2.25 gvs18 g

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

Find Nuts and Seeds rich in Sugars

0.079%0.057g

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]

0.057 gvsNA g

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

Find Nuts and Seeds rich in Fructose

%0.088g

Glucose

0.088 gvsNA g

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

Find Nuts and Seeds rich in Glucose

%2.05g

Sucrose

2.05 gvsNA g

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

Find Nuts and Seeds rich in Sucrose

17%6.48g

Fiber

17.3%6.57g

6.48 gvs6.57 g

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

Find Nuts and Seeds rich in Fiber

19.6%11g

Protein

13%7.35g

11 gvs7.35 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, FAMILIA

0%0μg

Vitamin A

0.086%0.77μg

RAE, retinol activity equivalents

0 μgvs0.77 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

8.85%0.11mg

Vitamin B1

20.6%0.25mg

Thiamine

0.11 mgvs0.25 mg

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

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1

45.4%0.59mg

Vitamin B2

32.7%0.43mg

Riboflavin

0.59 mgvs0.43 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

11.7%1.87mg

Vitamin B3

8.7%1.4mg

Niacin, nicotinic acid, niacinamide

1.87 mgvs1.4 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

4.9%0.24mg

Vitamin B5

Pantothenic acid

0.24 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

5.46%0.071mg

Vitamin B6

5.95%0.077mg

Pyridoxine

0.071 mgvs0.077 mg

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

Find Nuts and Seeds rich in Vitamin B6

98%29.5μg

Vitamin B7

Biotin

29.5 μgvsNA μg

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

Find Nuts and Seeds rich in Vitamin B7

5.7%22.8μg

Vitamin B9

3.1%12.4μg

Folates and Folic Acid

22.8 μgvs12.4 μg

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

Find Nuts and Seeds rich in Vitamin B9

0%0μg

Vitamin B12

9.34%0.22μg

Cobalamin

0 μgvs0.22 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

0.52%0.46mg

Ascorbic acid

0 mgvs0.46 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin C

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

88.5%13.3mg

Vitamin E

5.98%0.9mg

Tocopherols and Tocotrienols

13.3 mgvs0.9 mg

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

Find Nuts and Seeds rich in Vitamin E

0%0μg

Vitamin K

2.45%2.94μg

Phytomenadione or phylloquinone

0 μgvs2.94 μg

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

Find Nuts and Seeds rich in Vitamin K

Minerals

Almondsvs Cereals ready-to-eat, FAMILIA

14%139mg

Calcium

13.4%134mg

139 mgvs134 mg

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

Find Nuts and Seeds rich in Calcium

59.4%0.53mg

Copper

35%0.31mg

0.53 mgvs0.31 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper

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 .

Find Nuts and Seeds rich in Fluoride

24%1.92mg

Iron

27%2.15mg

1.92 mgvs2.15 mg

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

Find Nuts and Seeds rich in Iron

33.3%140mg

Magnesium

58.4%245mg

140 mgvs245 mg

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

Find Nuts and Seeds rich in Magnesium

49%1.13mg

Manganese

1.13 mgvsNA mg

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

Find Nuts and Seeds rich in Manganese

52%23.5μg

Molybdenum

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

23.5 μgvsNA μg

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

Find Nuts and Seeds rich in Molybdenum

35.6%249mg

Phosphorus

37.2%261mg

249 mgvs261 mg

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

Find Nuts and Seeds rich in Phosphorus

11%380mg

Potassium

11.2%382mg

380 mgvs382 mg

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

Find Nuts and Seeds rich in Potassium

3.86%2.12μg

Selenium

24.3%13.4μg

2.12 μgvs13.4 μg

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

Find Nuts and Seeds rich in Selenium

0.035%0.52mg

Sodium

0.41%6.2mg

0.52 mgvs6.2 mg

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

Find Nuts and Seeds rich in Sodium

14.7%1.6mg

Zinc

13.5%1.5mg

1.6 mgvs1.5 mg

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

Find Nuts and Seeds rich in Zinc

0.062%2.3g

Water

0.04%1.47g

2.3 gvs1.47 g

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

Find Nuts and Seeds rich in Water

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

Almonds have 1.4 times more Vitamin B2, 1.3 times more Vitamin B3, 1.8 times more Vitamin B9 and 14.8 times more Vitamin E than Cereals ready-to-eat, FAMILIA.
While Cereals ready-to-eat, FAMILIA contain 2.3 times more Vitamin B1 and more Vitamin B12 than Almonds.
Both Almonds and Cereals ready-to-eat, FAMILIA have similar amounts of Vitamin B6 per 300 kcal.
Both Almonds as well as Cereals ready-to-eat, FAMILIA have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

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

Almonds have 1.7 times more Copper than Cereals ready-to-eat, FAMILIA.
While Cereals ready-to-eat, FAMILIA contain 1.8 times more Magnesium and 6.3 times more Selenium than Almonds.
Both Almonds and Cereals ready-to-eat, FAMILIA have similar amounts of Calcium, Iron, Phosphorus, Potassium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Almonds have 5.3 times more Fat, 3.6 times more Saturated Fat, 5.3 times more Omega 6 and 1.5 times more Protein than Cereals ready-to-eat, FAMILIA.
While Cereals ready-to-eat, FAMILIA contain 45.8 times more Omega 3, 5.1 times more Carbohydrate and 8 times more Sugars than Almonds.
Both Almonds and Cereals ready-to-eat, FAMILIA have similar amounts of Energy and Fiber per 300 kcal.
Both Almonds as well as Cereals ready-to-eat, FAMILIA have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

AlmondsVS Blanched AlmondsCereals ready-to-eat, FAMILIAVS Blanched AlmondsAlmondsVS Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruitsCereals ready-to-eat, FAMILIAVS Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits

Compare Foods

Comparing Nutrients in 300 calories AlmondsVS Cereals ready-to-eat, FAMILIA

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: