Comparing Nutrients in 300 calories AlmondsVS POST, GRAPE-NUTS Flakes

Weight per 300 calories

Almonds

51.8g

POST, GRAPE-NUTS Flakes

79.8g

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

Which food has more nutrients per 300 calories - Almonds or POST, GRAPE-NUTS Flakes?

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

POST, GRAPE-NUTS Flakes

83%

300 kcal ▼

Macro Nutrients

Almondsvs POST, GRAPE-NUTS Flakes

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

3.04%2.95g

26 gvs2.95 g

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

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6.16%1.97g

Saturated Fat

1.25%0.4g

1.97 gvs0.4 g

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

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0.097%0.002g

Omega 3

6.4%0.1g

0.002 gvs0.1 g

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

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37.6%6.4g

Omega 6

6.44%1.1g

6.4 gvs1.1 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

50.3%65.4g

11 gvs65.4 g

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

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3.1%2.25g

Sugars

16.7%12g

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

2.25 gvs12 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

21.4%8.14g

6.48 gvs8.14 g

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

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19.6%11g

Protein

13.4%7.5g

11 gvs7.5 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Almondsvs POST, GRAPE-NUTS Flakes

0%0μg

Vitamin A

68.7%618μg

RAE, retinol activity equivalents

0 μgvs618 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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8.85%0.11mg

Vitamin B1

86.4%1.04mg

Thiamine

0.11 mgvs1.04 mg

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

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45.4%0.59mg

Vitamin B2

92%1.2mg

Riboflavin

0.59 mgvs1.2 mg

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

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11.7%1.87mg

Vitamin B3

85.8%13.7mg

Niacin, nicotinic acid, niacinamide

1.87 mgvs13.7 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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4.9%0.24mg

Vitamin B5

Pantothenic acid

0.24 mgvsNA mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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5.46%0.071mg

Vitamin B6

104%1.36mg

Pyridoxine

0.071 mgvs1.36 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

138%551μg

Folates and Folic Acid

22.8 μgvs551 μg

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

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0%0μg

Vitamin B12

173%4.15μg

Cobalamin

0 μgvs4.15 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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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

18.4%110IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs110 IU

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

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88.5%13.3mg

Vitamin E

4.3%0.65mg

Tocopherols and Tocotrienols

13.3 mgvs0.65 mg

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

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0%0μg

Vitamin K

1.73%2.07μg

Phytomenadione or phylloquinone

0 μgvs2.07 μg

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

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Minerals

Almondsvs POST, GRAPE-NUTS Flakes

14%139mg

Calcium

2.87%28.7mg

139 mgvs28.7 mg

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

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59.4%0.53mg

Copper

26.6%0.24mg

0.53 mgvs0.24 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

278%22.3mg

1.92 mgvs22.3 mg

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

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33.3%140mg

Magnesium

19%80.6mg

140 mgvs80.6 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

32%223mg

249 mgvs223 mg

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

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11%380mg

Potassium

7.9%268mg

380 mgvs268 mg

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

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3.86%2.12μg

Selenium

69.3%38μg

2.12 μgvs38 μg

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

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0.035%0.52mg

Sodium

25%375mg

0.52 mgvs375 mg

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

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14.7%1.6mg

Zinc

56.6%6.22mg

1.6 mgvs6.22 mg

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

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0.062%2.3g

Water

0.071%2.63g

2.3 gvs2.63 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 POST, GRAPE-NUTS Flakes:

Almonds have 20.5 times more Vitamin E than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
While Cereals ready-to-eat, POST, GRAPE-NUTS Flakes contain more Vitamin A, 9.8 times more Vitamin B1, 2 times more Vitamin B2, 7.3 times more Vitamin B3, 19.1 times more Vitamin B6, 24.1 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Almonds.
Both Almonds as well as Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have insufficient amounts of Vitamin C and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Almonds vs POST, GRAPE-NUTS Flakes:

Almonds have 4.9 times more Calcium, 2.2 times more Copper, 1.7 times more Magnesium and 1.4 times more Potassium than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
While Cereals ready-to-eat, POST, GRAPE-NUTS Flakes contain 11.6 times more Iron, 18 times more Selenium, 723.8 times more Sodium and 3.8 times more Zinc than Almonds.
Both Almonds and Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have similar amounts of Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Almonds have 8.8 times more Fat, 4.9 times more Saturated Fat, 5.8 times more Omega 6 and 1.5 times more Protein than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
While Cereals ready-to-eat, POST, GRAPE-NUTS Flakes contain 65.7 times more Omega 3, 5.9 times more Carbohydrate, 5.4 times more Sugars and 1.3 times more Fiber than Almonds.
Both Almonds and Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have similar amounts of Energy per 300 kcal.
Both Almonds as well as Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

AlmondsVS Blanched AlmondsPOST, GRAPE-NUTS FlakesVS Blanched AlmondsAlmondsVS Cereals ready-to-eat, QUAKER, KING VITAMANPOST, GRAPE-NUTS FlakesVS Cereals ready-to-eat, QUAKER, KING VITAMAN

Compare Foods

Comparing Nutrients in 300 calories AlmondsVS POST, GRAPE-NUTS Flakes

Weight per 300 calories

Which food has more nutrients per 300 calories - Almonds or POST, GRAPE-NUTS Flakes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: