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Compare Nutrients in 100 grams Cereals ready-to-eat, granola, homemadeVS Almonds

Macros Ratio

ProteinsFatsCarbs

Cereals ready-to-eat, granola, homemade
11%
45%
44%
Almonds
15%
78%
7%

Vitamins

100gRDA for Men 19-30 years
Cereals ready-to-eat, granola, homemadeAlmonds
Vitamin A
0.11%
0%
1 μg0 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
45.7%
17%
0.548 mg0.205 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
27%
87.5%
0.354 mg1.138 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
17%
22.6%
2.739 mg3.618 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
28%
10.5%
0.37 mg0.137 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B12
0%
0%
0 μg0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-30 years
Vitamin C
1.33%
0%
1.2 mg0 mgRecommended Dietary Allowance is 90mg per day for Men 19-30 years
Vitamin D
0%
0%
0 IU0 IURecommended Dietary Allowance is 600IU per day for Men 19-30 years
Vitamin E
74%
171%
11.1 mg25.63 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
4.4%
0%
5.3 μg0 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
21%
11%
84 μg44 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100gRDA for Men 19-30 years
Cereals ready-to-eat, granola, homemadeAlmonds
Calcium
7.6%
27%
76 mg269 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
72%
115%
0.647 mg1.031 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-30 years
Iron
49%
46%
3.95 mg3.71 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
42%
67.5%
168 mg270 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
174%
95%
3.996 mg2.179 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
61.6%
68.7%
431 mg481 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
16%
21.6%
539 mg733 mgRecommended Dietary Allowance is 3400mg per day for Men 19-30 years
Selenium
46%
7.45%
25.4 μg4.1 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
1.73%
0.07%
26 mg1 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
38%
28%
4.17 mg3.12 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 grams of Cereals ready-to-eat, granola, homemade vs Almonds:
Cereals ready-to-eat, granola, homemade have 2.7 times more Thiamine, 2.7 times more Vitamin B6 and 1.9 times more Folate than Almonds. While Almonds contain 3.2 times more Vitamin B2, 1.3 times more Vitamin B3 and 2.3 times more Vitamin E than Cereals ready-to-eat, granola, homemade.

Comparing minerals per 100 grams for Cereals ready-to-eat, granola, homemade vs Almonds:
Cereals ready-to-eat, granola, homemade have 1.8 times more Manganese, 6.2 times more Selenium, 26 times more Sodium and 1.3 times more Zinc than Almonds. While Almonds contain 3.5 times more Calcium, 1.6 times more Copper, 1.6 times more Magnesium and 1.4 times more Potassium than Cereals ready-to-eat, granola, homemade. Both Cereals ready-to-eat, granola, homemade and Almonds have similar amounts of Iron and Phosphorus per 100g.

Macro Nutrients

100gRDA for Men 19-30 years
Cereals ready-to-eat, granola, homemadeAlmonds
Energy
17%
20%
489 kcal579 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Fat
25%
51%
24.31 g49.93 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
24%
37.8%
13.67 g21.15 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
41%
16.6%
53.88 g21.55 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Sugars
27%
6%
19.8 g4.35 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
23%
33%
8.9 g12.5 gRecommended Dietary Allowance is 38g per day for Men 19-30 years
Cholesterol
0%
0%
0 mg0 mgRecommended Dietary Allowance is 290mg per day for Men 19-30 years
Saturated Fat
12%
12%
3.957 g3.802 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
38%
0.19%
0.611 g0.003 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
42%
72%
7.194 g12.324 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
0.16%
0.12%
5.84 g4.41 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 grams:
Cereals ready-to-eat, granola, homemade have 2.5 times more Carbohydrate, 4.6 times more Sugars and 203.7 times more Omega 3 than Almonds. While Almonds contain 2.1 times more Fat, 1.5 times more Protein, 1.4 times more Fiber and 1.7 times more Omega 6 than Cereals ready-to-eat, granola, homemade. Both Cereals ready-to-eat, granola, homemade and Almonds have similar amounts of Energy and Saturated Fat per 100g.