Comparing Nutrients in 300 calories AlmondsVS Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH

Weight per 300 calories

Almonds

51.8g

Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH

75.8g

Almonds have 1.5 times more energy per 100g than Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH. It has very high energy density when compared to other foods. Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH having high energy density.

Which food has more nutrients per 300 calories - Almonds or Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH?

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH

87%

300 kcal ▼

Macro Nutrients

Almondsvs Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH

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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26.7%26g

Fat

3.26%3.16g

26 gvs3.16 g

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

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6.16%1.97g

Saturated Fat

2.87%0.92g

1.97 gvs0.92 g

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

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0.097%0.002g

Omega 3

1.5%0.024g

0.002 gvs0.024 g

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

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37.6%6.4g

Omega 6

4.23%0.72g

6.4 gvs0.72 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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8.6%11g

Carbohydrate

50.4%65.6g

11 gvs65.6 g

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

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3.1%2.25g

Sugars

43.5%31.6g

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

2.25 gvs31.6 g

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

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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 .

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%0.088g

Glucose

0.088 gvsNA g

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

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%2.05g

Sucrose

2.05 gvsNA g

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

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17%6.48g

Fiber

3.6%1.36g

6.48 gvs1.36 g

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

Find Nuts and Seeds rich in Fiber

19.6%11g

Protein

5.67%3.17g

11 gvs3.17 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, MALT-O-MEAL, BERRY COLOSSAL CRUNCH

0%0μg

Vitamin A

7%63μg

RAE, retinol activity equivalents

0 μgvs63 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

79%0.95mg

Thiamine

0.11 mgvs0.95 mg

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

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45.4%0.59mg

Vitamin B2

82%1.07mg

Riboflavin

0.59 mgvs1.07 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

79%12.6mg

Niacin, nicotinic acid, niacinamide

1.87 mgvs12.6 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

97%1.26mg

Pyridoxine

0.071 mgvs1.26 mg

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

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98%29.5μg

Vitamin B7

Biotin

29.5 μgvsNA μg

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

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5.7%22.8μg

Vitamin B9

126%505μg

Folates and Folic Acid

22.8 μgvs505 μg

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

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0%0μg

Vitamin B12

158%3.8μg

Cobalamin

0 μgvs3.8 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

17%15mg

Ascorbic acid

0 mgvs15 mg

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

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0%0IU

Vitamin D

16.8%101IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs101 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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88.5%13.3mg

Vitamin E

2.53%0.38mg

Tocopherols and Tocotrienols

13.3 mgvs0.38 mg

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

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0%0μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0 μgvs0 μg

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

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Minerals

Almondsvs Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH

14%139mg

Calcium

2.5%25mg

139 mgvs25 mg

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

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59.4%0.53mg

Copper

10%0.091mg

0.53 mgvs0.091 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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24%1.92mg

Iron

284%22.7mg

1.92 mgvs22.7 mg

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

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33.3%140mg

Magnesium

2%8.33mg

140 mgvs8.33 mg

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

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49%1.13mg

Manganese

1.13 mgvsNA mg

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

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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 .

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35.6%249mg

Phosphorus

8.1%57mg

249 mgvs57 mg

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

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11%380mg

Potassium

2.43%82.6mg

380 mgvs82.6 mg

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

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3.86%2.12μg

Selenium

11%6.06μg

2.12 μgvs6.06 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

32%480mg

0.52 mgvs480 mg

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

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14.7%1.6mg

Zinc

86%9.47mg

1.6 mgvs9.47 mg

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

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0.062%2.3g

Water

0.051%1.9g

2.3 gvs1.9 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 Almonds vs Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH:

Almonds have 35.1 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH.
While Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH contain more Vitamin A, 8.9 times more Vitamin B1, 1.8 times more Vitamin B2, 6.7 times more Vitamin B3, 17.7 times more Vitamin B6, 22.2 times more Vitamin B9, more Vitamin B12, more Vitamin C and more Vitamin D than Almonds.
Both Almonds as well as Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH have insufficient amounts of Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Almonds vs Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH:

Almonds have 5.6 times more Calcium, 5.9 times more Copper, 16.8 times more Magnesium, 4.4 times more Phosphorus and 4.6 times more Potassium than Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH.
While Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH contain 11.8 times more Iron, 2.9 times more Selenium, 925.5 times more Sodium and 5.9 times more Zinc than Almonds.

Comparison of macro-nutrients per 300 calories:

Almonds have 8.2 times more Fat, 2.1 times more Saturated Fat, 8.9 times more Omega 6, 4.7 times more Fiber and 3.5 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH.
While Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH contain 5.9 times more Carbohydrate and 14 times more Sugars than Almonds.
Both Almonds and Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH have similar amounts of Energy per 300 kcal.
Both Almonds as well as Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

AlmondsVS Blanched AlmondsCereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCHVS Blanched AlmondsAlmondsVS Cereals ready-to-eat, MALT-O-MEAL, Crispy RiceCereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCHVS Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice

Compare Foods

Comparing Nutrients in 300 calories AlmondsVS Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH

Weight per 300 calories

Which food has more nutrients per 300 calories - Almonds or Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: