Comparing Nutrients in 300 calories Blanched AlmondsVS Cereals ready-to-eat, POST, ALPHA-BITS

Weight per 300 calories

Blanched Almonds

50.8g

Cereals ready-to-eat, POST, ALPHA-BITS

77g

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

Which food has more nutrients per 300 calories - Blanched Almonds or Cereals ready-to-eat, POST, ALPHA-BITS?

Macros Ratio

Protein Fat Carbs

Blanched Almonds

14%

75%

11%

Cereals ready-to-eat, POST, ALPHA-BITS

10%

80%

300 kcal ▼

Macro Nutrients

Blanched Almondsvs Cereals ready-to-eat, POST, ALPHA-BITS

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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27.5%26.7g

Fat

3.66%3.55g

26.7 gvs3.55 g

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

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6.3%2g

Saturated Fat

2.65%0.85g

2 gvs0.85 g

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

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0.13%0.002g

Omega 3

3.7%0.059g

0.002 gvs0.059 g

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

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37%6.3g

Omega 6

7.8%1.33g

6.3 gvs1.33 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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7.3%9.5g

Carbohydrate

47.6%62g

9.5 gvs62 g

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

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3.25%2.35g

Sugars

22.3%16g

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

2.35 gvs16 g

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

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0%0g

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 gvsNA g

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

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%0.015g

Glucose

0.015 gvsNA g

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

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%2.27g

Sucrose

2.27 gvsNA g

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

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13.2%5.03g

Fiber

14.4%5.48g

5.03 gvs5.48 g

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

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19.4%11g

Protein

13.8%7.7g

11 gvs7.7 g

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

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Vitamins

Blanched Almondsvs Cereals ready-to-eat, POST, ALPHA-BITS

0%0μg

Vitamin A

63.5%571μg

RAE, retinol activity equivalents

0 μgvs571 μg

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

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8.1%0.097mg

Vitamin B1

83.5%1mg

Thiamine

0.097 mgvs1 mg

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

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28%0.36mg

Vitamin B2

83%1.08mg

Riboflavin

0.36 mgvs1.08 mg

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

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11%1.78mg

Vitamin B3

80.5%13mg

Niacin, nicotinic acid, niacinamide

1.78 mgvs13 mg

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

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3.2%0.16mg

Vitamin B5

11.7%0.58mg

Pantothenic acid

0.16 mgvs0.58 mg

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

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4.5%0.058mg

Vitamin B6

101%1.3mg

Pyridoxine

0.058 mgvs1.3 mg

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

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Vitamin B7

Biotin

NA μgvsNA μg

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

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6.23%25μg

Vitamin B9

129%514μg

Folates and Folic Acid

25 μgvs514 μg

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

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0%0μg

Vitamin B12

161%3.86μg

Cobalamin

0 μgvs3.86 μg

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

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0%0mg

Vitamin C

17%15.4mg

Ascorbic acid

0 mgvs15.4 mg

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

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0%0IU

Vitamin D

34.3%206IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs206 IU

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

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80.5%12mg

Vitamin E

1.6%0.24mg

Tocopherols and Tocotrienols

12 mgvs0.24 mg

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

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0%0μg

Vitamin K

0.9%1.08μg

Phytomenadione or phylloquinone

0 μgvs1.08 μg

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

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Minerals

Blanched Almondsvs Cereals ready-to-eat, POST, ALPHA-BITS

12%120mg

Calcium

2.7%27mg

120 mgvs27 mg

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

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58%0.52mg

Copper

25.7%0.23mg

0.52 mgvs0.23 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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21%1.67mg

Iron

289%23mg

1.67 mgvs23 mg

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

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32.4%136mg

Magnesium

18%76.3mg

136 mgvs76.3 mg

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

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40.6%0.93mg

Manganese

0.93 mgvsNA mg

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

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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 .

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35%245mg

Phosphorus

34%238mg

245 mgvs238 mg

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

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9.86%335mg

Potassium

6.06%206mg

335 mgvs206 mg

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

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2.96%1.63μg

Selenium

29.3%16μg

1.63 μgvs16 μg

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

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0.64%9.66mg

Sodium

30.4%457mg

9.66 mgvs457 mg

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

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13.7%1.5mg

Zinc

35%3.86mg

1.5 mgvs3.86 mg

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

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0.062%2.3g

Water

0.025%0.93g

2.3 gvs0.93 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 Blanched Almonds vs Cereals ready-to-eat, POST, ALPHA-BITS:

Blanched Almonds have 50.5 times more Vitamin E than Cereals ready-to-eat, POST, ALPHA-BITS.
While Cereals ready-to-eat, POST, ALPHA-BITS contain more Vitamin A, 10.3 times more Vitamin B1, 3 times more Vitamin B2, 7.2 times more Vitamin B3, 3.7 times more Vitamin B5, 22.4 times more Vitamin B6, 20.6 times more Vitamin B9, more Vitamin B12, more Vitamin C and more Vitamin D than Blanched Almonds.
Both Blanched Almonds as well as Cereals ready-to-eat, POST, ALPHA-BITS have insufficient amounts of Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Blanched Almonds vs Cereals ready-to-eat, POST, ALPHA-BITS:

Blanched Almonds have 4.4 times more Calcium, 2.3 times more Copper, 1.8 times more Magnesium and 1.6 times more Potassium than Cereals ready-to-eat, POST, ALPHA-BITS.
While Cereals ready-to-eat, POST, ALPHA-BITS contain 13.9 times more Iron, 9.9 times more Selenium, 47.3 times more Sodium and 2.6 times more Zinc than Blanched Almonds.
Both Blanched Almonds and Cereals ready-to-eat, POST, ALPHA-BITS have similar amounts of Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Blanched Almonds have 7.5 times more Fat, 2.4 times more Saturated Fat, 4.7 times more Omega 6 and 1.4 times more Protein than Cereals ready-to-eat, POST, ALPHA-BITS.
While Cereals ready-to-eat, POST, ALPHA-BITS contain 29.2 times more Omega 3, 6.5 times more Carbohydrate and 6.9 times more Sugars than Blanched Almonds.
Both Blanched Almonds and Cereals ready-to-eat, POST, ALPHA-BITS have similar amounts of Energy and Fiber per 300 kcal.
Both Blanched Almonds as well as Cereals ready-to-eat, POST, ALPHA-BITS have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Blanched AlmondsVS Roasted AlmondsCereals ready-to-eat, POST, ALPHA-BITSVS Roasted AlmondsBlanched AlmondsVS Cereals ready-to-eat, QUAKER, CAPCereals ready-to-eat, POST, ALPHA-BITSVS Cereals ready-to-eat, QUAKER, CAP

Compare Foods

Comparing Nutrients in 300 calories Blanched AlmondsVS Cereals ready-to-eat, POST, ALPHA-BITS

Weight per 300 calories

Which food has more nutrients per 300 calories - Blanched Almonds or Cereals ready-to-eat, POST, ALPHA-BITS?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: