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Compare Nutrients in 100 grams Cereals, whole wheat hot natural cereal, dryVS Almonds

Macros Ratio

ProteinsFatsCarbs

Cereals, whole wheat hot natural cereal, dry
12%
5%
83%
Almonds
14%
72%
14%

Vitamins

100 g ▼RDA for Men 19-30 years ▼
Cereals, whole wheat hot natural cereal, dryAlmonds
Vitamin A
0%
0%
0 μg0 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
33%
17.5%
0.4 mg0.21 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
23%
87.7%
0.3 mg1.14 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
30.6%
22.5%
4.9 mg3.6 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
30%
10.8%
0.39 mg0.14 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
0%
0%
0 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
8.67%
171%
1.3 mg25.6 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
2%
0%
2.4 μg0 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
19.5%
11%
78 μg44 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100 g ▼RDA for Men 19-30 years ▼
Cereals, whole wheat hot natural cereal, dryAlmonds
Calcium
4%
27%
40 mg269 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
51%
114%
0.46 mg1.03 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-30 years
Iron
42.5%
46%
3.4 mg3.7 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
30.5%
67.5%
122 mg270 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
139%
95%
3.2 mg2.18 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
54%
68.7%
379 mg481 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
11%
21.6%
389 mg733 mgRecommended Dietary Allowance is 3400mg per day for Men 19-30 years
Selenium
129%
7.45%
70.7 μg4.1 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
0.13%
0.07%
2 mg1 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
24%
28%
2.66 mg3.12 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 grams of Cereals, whole wheat hot natural cereal, dry vs Almonds:
Cereals, whole wheat hot natural cereal, dry have 1.9 times more Thiamine, 1.4 times more Vitamin B3, 2.8 times more Vitamin B6 and 1.8 times more Folate than Almonds. While Almonds contain 3.8 times more Vitamin B2 and 19.7 times more Vitamin E than Cereals, whole wheat hot natural cereal, dry.

Comparing minerals per 100 grams for Cereals, whole wheat hot natural cereal, dry vs Almonds:
Cereals, whole wheat hot natural cereal, dry have 1.5 times more Manganese and 17.2 times more Selenium than Almonds. While Almonds contain 6.7 times more Calcium, 2.2 times more Copper, 2.2 times more Magnesium, 1.3 times more Phosphorus and 1.9 times more Potassium than Cereals, whole wheat hot natural cereal, dry. Both Cereals, whole wheat hot natural cereal, dry and Almonds have similar amounts of Iron and Zinc per 100 g.

Macro Nutrients

100 g ▼RDA for Men 19-30 years ▼
Cereals, whole wheat hot natural cereal, dryAlmonds
Energy
11.8%
20%
342 kcal579 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Fat
2.06%
51.5%
2 g50 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
19.6%
37.5%
11 g21 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
57.7%
16.6%
75 g21.6 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Sugars
0.58%
6%
0.42 g4.35 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
25%
33%
9.5 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
0.94%
12%
0.3 g3.8 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
5%
0%
0.08 g0 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
5.47%
70.6%
0.93 g12 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
0.27%
0.12%
9.9 g4.4 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 grams:
Cereals, whole wheat hot natural cereal, dry have 3.5 times more Carbohydrate than Almonds. While Almonds contain 1.7 times more Energy, 25 times more Fat, 1.9 times more Protein, 10.4 times more Sugars, 1.3 times more Fiber, 12.7 times more Saturated Fat and 12.9 times more Omega 6 than Cereals, whole wheat hot natural cereal, dry.