Comparing Nutrients in 300 calories Blanched AlmondsVS Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry

Weight per 300 calories

Blanched Almonds

50.8g

Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry

83.3g

Blanched Almonds have 1.6 times more energy per 100g than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry. It has very high energy density when compared to other foods. Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry having high energy density.

Which food has more nutrients per 300 calories - Blanched Almonds or Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry?

Macros Ratio

Protein Fat Carbs

Blanched Almonds

14%

75%

11%

Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry

10%

80%

300 kcal ▼

Macro Nutrients

Blanched Almondsvs Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry

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

27.5%26.7g

Fat

3.44%3.33g

26.7 gvs3.33 g

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

Find Nuts and Seeds rich in Fat

6.3%2g

Saturated Fat

1.58%0.5g

2 gvs0.5 g

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

Find Nuts and Seeds rich in Saturated Fat

0.13%0.002g

Omega 3

2.2%0.035g

0.002 gvs0.035 g

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

Find Nuts and Seeds rich in Omega 3

37%6.3g

Omega 6

5.93%1g

6.3 gvs1 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

7.3%9.5g

Carbohydrate

48.5%63g

9.5 gvs63 g

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

Find Nuts and Seeds rich in Carbohydrate

3.25%2.35g

Sugars

41%29.7g

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

2.35 gvs29.7 g

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

Find Nuts and Seeds rich in Sugars

0%0g

Fructose

8.85%6.4g

≤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 gvs6.4 g

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

Find Nuts and Seeds rich in Fructose

%0.015g

Glucose

%6.33g

0.015 gvs6.33 g

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

Find Nuts and Seeds rich in Glucose

%2.27g

Sucrose

%16.7g

2.27 gvs16.7 g

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

Find Nuts and Seeds rich in Sucrose

13.2%5.03g

Fiber

12.7%4.83g

5.03 gvs4.83 g

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

Find Nuts and Seeds rich in Fiber

19.4%11g

Protein

13.6%7.6g

11 gvs7.6 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

Blanched Almondsvs Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry

0%0μg

Vitamin A

45.7%412μg

RAE, retinol activity equivalents

0 μgvs412 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

8.1%0.097mg

Vitamin B1

55%0.66mg

Thiamine

0.097 mgvs0.66 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

28%0.36mg

Vitamin B2

43%0.56mg

Riboflavin

0.36 mgvs0.56 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%1.78mg

Vitamin B3

54.5%8.73mg

Niacin, nicotinic acid, niacinamide

1.78 mgvs8.73 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

3.2%0.16mg

Vitamin B5

14%0.69mg

Pantothenic acid

0.16 mgvs0.69 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

4.5%0.058mg

Vitamin B6

71%0.93mg

Pyridoxine

0.058 mgvs0.93 mg

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

Find Nuts and Seeds rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Nuts and Seeds rich in Vitamin B7

6.23%25μg

Vitamin B9

44.4%178μg

Folates and Folic Acid

25 μgvs178 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

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

0.65%0.58mg

Ascorbic acid

0 mgvs0.58 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

80.5%12mg

Vitamin E

2.22%0.33mg

Tocopherols and Tocotrienols

12 mgvs0.33 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

1.6%1.9μg

Phytomenadione or phylloquinone

0 μgvs1.9 μg

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

Find Nuts and Seeds rich in Vitamin K

Minerals

Blanched Almondsvs Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry

12%120mg

Calcium

19.6%196mg

120 mgvs196 mg

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

Find Nuts and Seeds rich in Calcium

58%0.52mg

Copper

29.4%0.27mg

0.52 mgvs0.27 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

21%1.67mg

Iron

95%7.6mg

1.67 mgvs7.6 mg

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

Find Nuts and Seeds rich in Iron

32.4%136mg

Magnesium

16.3%68.3mg

136 mgvs68.3 mg

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

Find Nuts and Seeds rich in Magnesium

40.6%0.93mg

Manganese

74%1.7mg

0.93 mgvs1.7 mg

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

Find Nuts and Seeds rich in Manganese

Molybdenum

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

NA μgvsNA μg

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

Find Nuts and Seeds rich in Molybdenum

35%245mg

Phosphorus

34.8%243mg

245 mgvs243 mg

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

Find Nuts and Seeds rich in Phosphorus

9.86%335mg

Potassium

8.82%300mg

335 mgvs300 mg

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

Find Nuts and Seeds rich in Potassium

2.96%1.63μg

Selenium

4.4%2.4μg

1.63 μgvs2.4 μg

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

Find Nuts and Seeds rich in Selenium

0.64%9.66mg

Sodium

24.4%367mg

9.66 mgvs367 mg

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

Find Nuts and Seeds rich in Sodium

13.7%1.5mg

Zinc

15%1.65mg

1.5 mgvs1.65 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

0.19%7.04g

2.3 gvs7.04 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 Blanched Almonds vs Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry:

Blanched Almonds have 36.2 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
While Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain more Vitamin A, 6.8 times more Vitamin B1, 1.5 times more Vitamin B2, 4.9 times more Vitamin B3, 4.3 times more Vitamin B5, 15.8 times more Vitamin B6 and 7.1 times more Vitamin B9 than Blanched Almonds.
Both Blanched Almonds as well as Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Blanched Almonds vs Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry:

Blanched Almonds have 2 times more Copper and 2 times more Magnesium than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
While Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain 1.6 times more Calcium, 4.5 times more Iron, 1.8 times more Manganese, 1.5 times more Selenium and 38 times more Sodium than Blanched Almonds.
Both Blanched Almonds and Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have similar amounts of Phosphorus, Potassium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Blanched Almonds have 8 times more Fat, 4 times more Saturated Fat, 6.2 times more Omega 6 and 1.4 times more Protein than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
While Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain 6.6 times more Carbohydrate, 12.6 times more Sugars and more Fructose than Blanched Almonds.
Both Blanched Almonds and Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have similar amounts of Energy and Fiber per 300 kcal.
Both Blanched Almonds as well as Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Blanched AlmondsVS Roasted AlmondsCereals, QUAKER, Instant Oatmeal, Raisin and Spice, dryVS Roasted AlmondsBlanched AlmondsVS Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dryCereals, QUAKER, Instant Oatmeal, Raisin and Spice, dryVS Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry

Compare Foods

Comparing Nutrients in 300 calories Blanched AlmondsVS Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry

Weight per 300 calories

Which food has more nutrients per 300 calories - Blanched Almonds or Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: