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

Weight per 300 calories

Blanched Almonds

50.8g

POST, GRAPE-NUTS Flakes

79.8g

Blanched Almonds have 1.6 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 - Blanched Almonds or POST, GRAPE-NUTS Flakes?

Macros Ratio

Protein Fat Carbs

Blanched Almonds

14%

75%

11%

POST, GRAPE-NUTS Flakes

83%

300 kcal ▼

Macro Nutrients

Blanched 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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27.5%26.7g

Fat

3.04%2.95g

26.7 gvs2.95 g

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

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6.3%2g

Saturated Fat

1.25%0.4g

2 gvs0.4 g

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

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0.13%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%6.3g

Omega 6

6.44%1.1g

6.3 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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7.3%9.5g

Carbohydrate

50.3%65.4g

9.5 gvs65.4 g

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

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3.25%2.35g

Sugars

16.7%12g

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

2.35 gvs12 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

21.4%8.14g

5.03 gvs8.14 g

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

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19.4%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

Blanched 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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8.1%0.097mg

Vitamin B1

86.4%1.04mg

Thiamine

0.097 mgvs1.04 mg

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

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28%0.36mg

Vitamin B2

92%1.2mg

Riboflavin

0.36 mgvs1.2 mg

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

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11%1.78mg

Vitamin B3

85.8%13.7mg

Niacin, nicotinic acid, niacinamide

1.78 mgvs13.7 mg

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

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3.2%0.16mg

Vitamin B5

Pantothenic acid

0.16 mgvsNA mg

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

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4.5%0.058mg

Vitamin B6

104%1.36mg

Pyridoxine

0.058 mgvs1.36 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

138%551μg

Folates and Folic Acid

25 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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80.5%12mg

Vitamin E

4.3%0.65mg

Tocopherols and Tocotrienols

12 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

Blanched Almondsvs POST, GRAPE-NUTS Flakes

12%120mg

Calcium

2.87%28.7mg

120 mgvs28.7 mg

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

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58%0.52mg

Copper

26.6%0.24mg

0.52 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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21%1.67mg

Iron

278%22.3mg

1.67 mgvs22.3 mg

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

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32.4%136mg

Magnesium

19%80.6mg

136 mgvs80.6 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

32%223mg

245 mgvs223 mg

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

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9.86%335mg

Potassium

7.9%268mg

335 mgvs268 mg

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

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2.96%1.63μg

Selenium

69.3%38μg

1.63 μgvs38 μg

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

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0.64%9.66mg

Sodium

25%375mg

9.66 mgvs375 mg

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

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13.7%1.5mg

Zinc

56.6%6.22mg

1.5 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 Blanched Almonds vs POST, GRAPE-NUTS Flakes:

Blanched Almonds have 18.7 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, 10.7 times more Vitamin B1, 3.3 times more Vitamin B2, 7.7 times more Vitamin B3, 23.2 times more Vitamin B6, 22.1 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Blanched Almonds.
Both Blanched 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 Blanched Almonds vs POST, GRAPE-NUTS Flakes:

Blanched Almonds have 4.2 times more Calcium, 2.2 times more Copper, 1.7 times more Magnesium and 1.2 times more Potassium than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
While Cereals ready-to-eat, POST, GRAPE-NUTS Flakes contain 13.3 times more Iron, 23.4 times more Selenium, 38.8 times more Sodium and 4.1 times more Zinc than Blanched Almonds.
Both Blanched 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:

Blanched Almonds have 9 times more Fat, 5 times more Saturated Fat, 5.7 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 50.2 times more Omega 3, 6.9 times more Carbohydrate, 5.2 times more Sugars and 1.6 times more Fiber than Blanched Almonds.
Both Blanched Almonds and Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have similar amounts of Energy per 300 kcal.
Both Blanched 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:

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

Compare Foods

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

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: