Comparing Nutrients in 300 calories AlmondsVS Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits

Weight per 300 calories

Almonds

51.8g

Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits

78g

Almonds have 1.5 times more energy per 100g than Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits. It has very high energy density when compared to other foods. Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits having high energy density.

Which food has more nutrients per 300 calories - Almonds or Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits?

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits

13%

80%

300 kcal ▼

Macro Nutrients

Almondsvs Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits

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

4.5%4.36g

26 gvs4.36 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

1.95%0.62g

1.97 gvs0.62 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

3.56%0.057g

0.002 gvs0.057 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

10%1.73g

6.4 gvs1.73 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

45.7%59.4g

11 gvs59.4 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

25.4%18.4g

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

2.25 gvs18.4 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 .

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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

20%7.56g

6.48 gvs7.56 g

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

Find Nuts and Seeds rich in Fiber

19.6%11g

Protein

9.88%5.53g

11 gvs5.53 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, wheat and bran, presweetened with nuts and fruits

0%0μg

Vitamin A

35.5%319μg

RAE, retinol activity equivalents

0 μgvs319 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

44%0.53mg

Thiamine

0.11 mgvs0.53 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

46%0.6mg

Riboflavin

0.59 mgvs0.6 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

44.3%7.1mg

Niacin, nicotinic acid, niacinamide

1.87 mgvs7.1 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

12%0.6mg

Pantothenic acid

0.24 mgvs0.6 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

54.5%0.71mg

Pyridoxine

0.071 mgvs0.71 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

35.5%142μg

Folates and Folic Acid

22.8 μgvs142 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

88.6%2.13μg

Cobalamin

0 μgvs2.13 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 .

Find Nuts and Seeds rich in Vitamin C

0%0IU

Vitamin D

9.5%57IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs57 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

12%1.8mg

Tocopherols and Tocotrienols

13.3 mgvs1.8 mg

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

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0%0μg

Vitamin K

1.1%1.32μg

Phytomenadione or phylloquinone

0 μgvs1.32 μg

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

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Minerals

Almondsvs Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits

14%139mg

Calcium

3.35%33.5mg

139 mgvs33.5 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

41%0.37mg

0.53 mgvs0.37 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

96%7.65mg

1.92 mgvs7.65 mg

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

Find Nuts and Seeds rich in Iron

33.3%140mg

Magnesium

22.3%94mg

140 mgvs94 mg

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

Find Nuts and Seeds rich in Magnesium

49%1.13mg

Manganese

84%1.93mg

1.13 mgvs1.93 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

32.7%229mg

249 mgvs229 mg

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

Find Nuts and Seeds rich in Phosphorus

11%380mg

Potassium

8.75%298mg

380 mgvs298 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

24.5%13.5μg

2.12 μgvs13.5 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

12.7%191mg

0.52 mgvs191 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

19.3%2.13mg

1.6 mgvs2.13 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

0.18%6.62g

2.3 gvs6.62 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, wheat and bran, presweetened with nuts and fruits:

Almonds have 7.3 times more Vitamin E than Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits.
While Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits contain more Vitamin A, 5 times more Vitamin B1, 3.8 times more Vitamin B3, 2.5 times more Vitamin B5, 10 times more Vitamin B6, 6.2 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Almonds.
Both Almonds and Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits have similar amounts of Vitamin B2 per 300 kcal.
Both Almonds as well as Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits have insufficient amounts of Vitamin C and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Almonds vs Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits:

Almonds have 4.2 times more Calcium, 1.4 times more Copper, 1.5 times more Magnesium and 1.3 times more Potassium than Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits.
While Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits contain 4 times more Iron, 1.7 times more Manganese, 6.3 times more Selenium, 368.5 times more Sodium and 1.3 times more Zinc than Almonds.
Both Almonds and Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits have similar amounts of Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Almonds have 5.9 times more Fat, 3.2 times more Saturated Fat, 3.7 times more Omega 6 and 2 times more Protein than Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits.
While Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits contain 36.6 times more Omega 3, 5.3 times more Carbohydrate and 8.2 times more Sugars than Almonds.
Both Almonds and Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits have similar amounts of Energy and Fiber per 300 kcal.
Both Almonds as well as Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

AlmondsVS Blanched AlmondsCereals ready-to-eat, wheat and bran, presweetened with nuts and fruitsVS Blanched AlmondsAlmondsVS Jams, preserves, marmalade, reduced sugarCereals ready-to-eat, wheat and bran, presweetened with nuts and fruitsVS Jams, preserves, marmalade, reduced sugar

Compare Foods

Comparing Nutrients in 300 calories AlmondsVS Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits

Weight per 300 calories

Which food has more nutrients per 300 calories - Almonds or Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: