Comparing Nutrients in 300 calories Blanched AlmondsVS Cereals ready-to-eat, POST, GRAPE-NUTS Cereal

Weight per 300 calories

Blanched Almonds

50.8g

Cereals ready-to-eat, POST, GRAPE-NUTS Cereal

83g

Blanched Almonds have 1.6 times more energy per 100g than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal. It has very high energy density when compared to other foods. Cereals ready-to-eat, POST, GRAPE-NUTS Cereal having high energy density.

Which food has more nutrients per 300 calories - Blanched Almonds or Cereals ready-to-eat, POST, GRAPE-NUTS Cereal?

Macros Ratio

Protein Fat Carbs

Blanched Almonds

14%

75%

11%

Cereals ready-to-eat, POST, GRAPE-NUTS Cereal

12%

84%

300 kcal ▼

Macro Nutrients

Blanched Almondsvs Cereals ready-to-eat, POST, GRAPE-NUTS Cereal

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

1.55%1.5g

26.7 gvs1.5 g

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

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6.3%2g

Saturated Fat

0.88%0.28g

2 gvs0.28 g

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

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0.13%0.002g

Omega 3

3.17%0.051g

0.002 gvs0.051 g

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

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37%6.3g

Omega 6

3.5%0.6g

6.3 gvs0.6 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

51.5%67g

9.5 gvs67 g

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

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3.25%2.35g

Sugars

10%7.36g

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

2.35 gvs7.36 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

28.4%11g

5.03 gvs11 g

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

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19.4%11g

Protein

16.7%9.32g

11 gvs9.32 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, GRAPE-NUTS Cereal

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 .

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8.1%0.097mg

Vitamin B1

45%0.54mg

Thiamine

0.097 mgvs0.54 mg

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

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28%0.36mg

Vitamin B2

7.67%0.1mg

Riboflavin

0.36 mgvs0.1 mg

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

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11%1.78mg

Vitamin B3

44.8%7.16mg

Niacin, nicotinic acid, niacinamide

1.78 mgvs7.16 mg

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

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3.2%0.16mg

Vitamin B5

14.5%0.72mg

Pantothenic acid

0.16 mgvs0.72 mg

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

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4.5%0.058mg

Vitamin B6

55%0.71mg

Pyridoxine

0.058 mgvs0.71 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

71.7%287μg

Folates and Folic Acid

25 μgvs287 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 .

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0%0mg

Vitamin C

0.092%0.083mg

Ascorbic acid

0 mgvs0.083 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 .

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80.5%12mg

Vitamin E

3.43%0.52mg

Tocopherols and Tocotrienols

12 mgvs0.52 mg

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

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0%0μg

Vitamin K

1.4%1.66μg

Phytomenadione or phylloquinone

0 μgvs1.66 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, GRAPE-NUTS Cereal

12%120mg

Calcium

2.66%26.6mg

120 mgvs26.6 mg

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

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58%0.52mg

Copper

31.4%0.28mg

0.52 mgvs0.28 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

291%23.3mg

1.67 mgvs23.3 mg

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

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32.4%136mg

Magnesium

24.5%103mg

136 mgvs103 mg

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

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40.6%0.93mg

Manganese

117%2.7mg

0.93 mgvs2.7 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

55.4%388mg

245 mgvs388 mg

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

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9.86%335mg

Potassium

9.78%332mg

335 mgvs332 mg

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

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2.96%1.63μg

Selenium

13.7%7.56μg

1.63 μgvs7.56 μg

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

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0.64%9.66mg

Sodium

25.8%386mg

9.66 mgvs386 mg

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

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13.7%1.5mg

Zinc

15.6%1.72mg

1.5 mgvs1.72 mg

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

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0.062%2.3g

Water

0.079%2.9g

2.3 gvs2.9 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, GRAPE-NUTS Cereal:

Blanched Almonds have 3.6 times more Vitamin B2 and 23.4 times more Vitamin E than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
While Cereals ready-to-eat, POST, GRAPE-NUTS Cereal contain 5.6 times more Vitamin B1, 4 times more Vitamin B3, 4.5 times more Vitamin B5, 12.2 times more Vitamin B6 and 11.5 times more Vitamin B9 than Blanched Almonds.
Both Blanched Almonds as well as Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Blanched Almonds vs Cereals ready-to-eat, POST, GRAPE-NUTS Cereal:

Blanched Almonds have 4.5 times more Calcium, 1.8 times more Copper and 1.3 times more Magnesium than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
While Cereals ready-to-eat, POST, GRAPE-NUTS Cereal contain 14 times more Iron, 2.9 times more Manganese, 1.6 times more Phosphorus, 4.6 times more Selenium and 40 times more Sodium than Blanched Almonds.
Both Blanched Almonds and Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have similar amounts of Potassium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Blanched Almonds have 17.8 times more Fat, 7.1 times more Saturated Fat and 10.5 times more Omega 6 than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
While Cereals ready-to-eat, POST, GRAPE-NUTS Cereal contain 24.9 times more Omega 3, 7 times more Carbohydrate, 3.1 times more Sugars and 2.1 times more Fiber than Blanched Almonds.
Both Blanched Almonds and Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have similar amounts of Energy and Protein per 300 kcal.
Both Blanched Almonds as well as Cereals ready-to-eat, POST, GRAPE-NUTS Cereal 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, GRAPE-NUTS CerealVS Roasted AlmondsBlanched AlmondsVS POST, GRAPE-NUTS FlakesCereals ready-to-eat, POST, GRAPE-NUTS CerealVS POST, GRAPE-NUTS Flakes

Compare Foods

Comparing Nutrients in 300 calories Blanched AlmondsVS Cereals ready-to-eat, POST, GRAPE-NUTS Cereal

Weight per 300 calories

Which food has more nutrients per 300 calories - Blanched Almonds or Cereals ready-to-eat, POST, GRAPE-NUTS Cereal?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: