Comparing Nutrients in 300 calories AlmondsVS Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit

Weight per 300 calories

Almonds

51.8g

Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit

89g

Almonds have 1.7 times more energy per 100g than Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit. It has very high energy density when compared to other foods. Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit having high energy density.

Which food has more nutrients per 300 calories - Almonds or Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit?

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit

12%

83%

300 kcal ▼

Macro Nutrients

Almondsvs Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit

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

1.84%1.8g

26 gvs1.8 g

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

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6.16%1.97g

Saturated Fat

1.14%0.36g

1.97 gvs0.36 g

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

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0.097%0.002g

Omega 3

4.3%0.069g

0.002 gvs0.069 g

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

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37.6%6.4g

Omega 6

6%1g

6.4 gvs1 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

54%70.3g

11 gvs70.3 g

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

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3.1%2.25g

Sugars

1.15%0.84g

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

2.25 gvs0.84 g

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

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0.079%0.057g

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]

0.057 gvs0 g

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

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%0.088g

Glucose

%0g

0.088 gvs0 g

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

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%2.05g

Sucrose

%0.49g

2.05 gvs0.49 g

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

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17%6.48g

Fiber

29%11g

6.48 gvs11 g

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

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19.6%11g

Protein

18%10g

11 gvs10 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, POST, Shredded Wheat, original big biscuit

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 .

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A

8.85%0.11mg

Vitamin B1

20.8%0.25mg

Thiamine

0.11 mgvs0.25 mg

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

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45.4%0.59mg

Vitamin B2

6.16%0.08mg

Riboflavin

0.59 mgvs0.08 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

35%5.57mg

Niacin, nicotinic acid, niacinamide

1.87 mgvs5.57 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

5.5%0.27mg

Pantothenic acid

0.24 mgvs0.27 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

11.6%0.15mg

Pyridoxine

0.071 mgvs0.15 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

9.57%38.3μg

Folates and Folic Acid

22.8 μgvs38.3 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 .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12

0%0mg

Vitamin C

0%0mg

Ascorbic acid

0 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 .

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

88.5%13.3mg

Vitamin E

0%0mg

Tocopherols and Tocotrienols

13.3 mgvs0 mg

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

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0%0μg

Vitamin K

1.04%1.25μg

Phytomenadione or phylloquinone

0 μgvs1.25 μg

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

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Minerals

Almondsvs Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit

14%139mg

Calcium

5%50mg

139 mgvs50 mg

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

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59.4%0.53mg

Copper

37.6%0.34mg

0.53 mgvs0.34 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

29.3%2.34mg

1.92 mgvs2.34 mg

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

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33.3%140mg

Magnesium

27.6%116mg

140 mgvs116 mg

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

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49%1.13mg

Manganese

98%2.24mg

1.13 mgvs2.24 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

47.7%334mg

249 mgvs334 mg

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

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11%380mg

Potassium

9.98%339mg

380 mgvs339 mg

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

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3.86%2.12μg

Selenium

4.53%2.5μg

2.12 μgvs2.5 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

0.12%1.8mg

0.52 mgvs1.8 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

23.4%2.57mg

1.6 mgvs2.57 mg

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

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0.062%2.3g

Water

0.15%5.43g

2.3 gvs5.43 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, POST, Shredded Wheat, original big biscuit:

Almonds have 7.4 times more Vitamin B2 and more Vitamin E than Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit.
While Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit contain 2.3 times more Vitamin B1, 3 times more Vitamin B3, 2.1 times more Vitamin B6 and 1.7 times more Vitamin B9 than Almonds.
Both Almonds and Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit have similar amounts of Vitamin B5 per 300 kcal.
Both Almonds as well as Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Almonds vs Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit:

Almonds have 2.8 times more Calcium, 1.6 times more Copper and 1.2 times more Magnesium than Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit.
While Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit contain 2 times more Manganese, 1.3 times more Phosphorus and 1.6 times more Zinc than Almonds.
Both Almonds and Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit have similar amounts of Iron, Potassium and Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Almonds have 14.5 times more Fat, 5.4 times more Saturated Fat, 6.3 times more Omega 6 and 2.7 times more Sugars than Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit.
While Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit contain 44.1 times more Omega 3, 6.3 times more Carbohydrate and 1.7 times more Fiber than Almonds.
Both Almonds and Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit have similar amounts of Energy and Protein per 300 kcal.
Both Almonds as well as Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

AlmondsVS Blanched AlmondsCereals ready-to-eat, POST, Shredded Wheat, original big biscuitVS Blanched AlmondsAlmondsVS Cereals ready-to-eat, POST, Shredded Wheat, original spoon-sizeCereals ready-to-eat, POST, Shredded Wheat, original big biscuitVS Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size

Compare Foods

Comparing Nutrients in 300 calories AlmondsVS Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit

Weight per 300 calories

Which food has more nutrients per 300 calories - Almonds or Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: