Comparing Nutrients in 300 calories Roasted AlmondsVS Cereals ready-to-eat, FAMILIA

Weight per 300 calories

Roasted Almonds

50.2g

Cereals ready-to-eat, FAMILIA

77.3g

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

Which food has more nutrients per 300 calories - Roasted Almonds or Cereals ready-to-eat, FAMILIA?

Macros Ratio

Protein Fat Carbs

Roasted Almonds

13%

74%

13%

Cereals ready-to-eat, FAMILIA

10%

15%

75%

300 kcal ▼

Macro Nutrients

Roasted Almondsvs Cereals ready-to-eat, FAMILIA

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%26.4g

Fat

5.02%4.87g

26.4 gvs4.87 g

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

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6.4%2.05g

Saturated Fat

1.7%0.55g

2.05 gvs0.55 g

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

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0.31%0.005g

Omega 3

4.45%0.071g

0.005 gvs0.071 g

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

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38.2%6.5g

Omega 6

7.04%1.2g

6.5 gvs1.2 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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8.1%10.5g

Carbohydrate

44%57g

10.5 gvs57 g

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

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3.36%2.44g

Sugars

24.7%18g

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

2.44 gvs18 g

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

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0.007%0.005g

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]

0.005 gvsNA g

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

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%0.005g

Glucose

0.005 gvsNA g

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

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%2.4g

Sucrose

2.4 gvsNA g

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

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14.4%5.47g

Fiber

17.3%6.57g

5.47 gvs6.57 g

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

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18.8%10.5g

Protein

13%7.35g

10.5 gvs7.35 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

Roasted Almondsvs Cereals ready-to-eat, FAMILIA

0%0μg

Vitamin A

0.086%0.77μg

RAE, retinol activity equivalents

0 μgvs0.77 μg

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

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3.2%0.039mg

Vitamin B1

20.6%0.25mg

Thiamine

0.039 mgvs0.25 mg

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

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46%0.6mg

Vitamin B2

32.7%0.43mg

Riboflavin

0.6 mgvs0.43 mg

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

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11.4%1.82mg

Vitamin B3

8.7%1.4mg

Niacin, nicotinic acid, niacinamide

1.82 mgvs1.4 mg

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

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3.22%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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5.25%0.068mg

Vitamin B6

5.95%0.077mg

Pyridoxine

0.068 mgvs0.077 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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6.9%27.6μg

Vitamin B9

3.1%12.4μg

Folates and Folic Acid

27.6 μgvs12.4 μg

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

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0%0μg

Vitamin B12

9.34%0.22μg

Cobalamin

0 μgvs0.22 μg

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

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0%0mg

Vitamin C

0.52%0.46mg

Ascorbic acid

0 mgvs0.46 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%12mg

Vitamin E

5.98%0.9mg

Tocopherols and Tocotrienols

12 mgvs0.9 mg

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

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0%0μg

Vitamin K

2.45%2.94μg

Phytomenadione or phylloquinone

0 μgvs2.94 μg

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

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Minerals

Roasted Almondsvs Cereals ready-to-eat, FAMILIA

13.4%134mg

Calcium

13.4%134mg

134 mgvs134 mg

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

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61.3%0.55mg

Copper

35%0.31mg

0.55 mgvs0.31 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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23.4%1.87mg

Iron

27%2.15mg

1.87 mgvs2.15 mg

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

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33.3%140mg

Magnesium

58.4%245mg

140 mgvs245 mg

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

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48.7%1.1mg

Manganese

1.1 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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33.8%236mg

Phosphorus

37.2%261mg

236 mgvs261 mg

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

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10.5%358mg

Potassium

11.2%382mg

358 mgvs382 mg

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

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1.82%1μg

Selenium

24.3%13.4μg

1 μgvs13.4 μg

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

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0.1%1.5mg

Sodium

0.41%6.2mg

1.5 mgvs6.2 mg

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

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15%1.66mg

Zinc

13.5%1.5mg

1.66 mgvs1.5 mg

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

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0.033%1.2g

Water

0.04%1.47g

1.2 gvs1.47 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 Roasted Almonds vs Cereals ready-to-eat, FAMILIA:

Dry Roasted Almonds have 1.4 times more Vitamin B2, 1.3 times more Vitamin B3, 2.2 times more Vitamin B9 and 13.4 times more Vitamin E than Cereals ready-to-eat, FAMILIA.
While Cereals ready-to-eat, FAMILIA contain 6.4 times more Vitamin B1 and more Vitamin B12 than Dry Roasted Almonds.
Both Dry Roasted Almonds and Cereals ready-to-eat, FAMILIA have similar amounts of Vitamin B6 per 300 kcal.
Both Dry Roasted Almonds as well as Cereals ready-to-eat, FAMILIA have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Roasted Almonds vs Cereals ready-to-eat, FAMILIA:

Dry Roasted Almonds have 1.8 times more Copper than Cereals ready-to-eat, FAMILIA.
While Cereals ready-to-eat, FAMILIA contain 1.8 times more Magnesium and 13.3 times more Selenium than Dry Roasted Almonds.
Both Dry Roasted Almonds and Cereals ready-to-eat, FAMILIA have similar amounts of Calcium, Iron, Phosphorus, Potassium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Dry Roasted Almonds have 5.4 times more Fat, 3.7 times more Saturated Fat, 5.4 times more Omega 6 and 1.4 times more Protein than Cereals ready-to-eat, FAMILIA.
While Cereals ready-to-eat, FAMILIA contain 14.2 times more Omega 3, 5.4 times more Carbohydrate and 7.4 times more Sugars than Dry Roasted Almonds.
Both Dry Roasted Almonds and Cereals ready-to-eat, FAMILIA have similar amounts of Energy and Fiber per 300 kcal.
Both Dry Roasted Almonds as well as Cereals ready-to-eat, FAMILIA have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Roasted AlmondsVS Oil Roasted AlmondsCereals ready-to-eat, FAMILIAVS Oil Roasted AlmondsRoasted AlmondsVS Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruitsCereals ready-to-eat, FAMILIAVS Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits

Compare Foods

Comparing Nutrients in 300 calories Roasted AlmondsVS Cereals ready-to-eat, FAMILIA

Weight per 300 calories

Which food has more nutrients per 300 calories - Roasted Almonds or Cereals ready-to-eat, FAMILIA?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: