Comparing Nutrients in 100 calories Cereals ready-to-eat, ALPENVS Almonds

Weight per 100 calories

Cereals ready-to-eat, ALPEN

28.4g

Almonds

17.3g

Almonds have 1.6 times more energy per unit of mass than Cereals ready-to-eat, ALPEN, which is very high in comparison to other foods. Cereals ready-to-eat, ALPEN having high energy density.

Which food has more nutrients per 100 calories - Cereals ready-to-eat, ALPEN or Almonds?

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, ALPEN

12%

80%

Almonds

14%

72%

14%

100 kcal ▼

Macro Nutrients

Cereals ready-to-eat, ALPENvs Almonds

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.97%0.94g

Fat

8.9%8.62g

0.94 gvs8.62 g

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

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0.44%0.14g

Saturated Fat

2.05%0.66g

0.14 gvs0.66 g

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

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0.78%0.013g

Omega 3

0.032%0.001g

0.013 gvs0.001 g

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

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1.47%0.25g

Omega 6

12.5%2.13g

0.25 gvs2.13 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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16.5%21.5g

Carbohydrate

2.86%3.72g

21.5 gvs3.72 g

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

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7.84%5.7g

Sugars

1.04%0.75g

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

5.7 gvs0.75 g

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

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Fructose

0.026%0.019g

≤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]

NA gvs0.019 g

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

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Glucose

%0.029g

NA gvs0.029 g

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

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Sucrose

%0.68g

NA gvs0.68 g

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

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6.8%2.6g

Fiber

5.7%2.16g

2.6 gvs2.16 g

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

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5.7%3.2g

Protein

6.52%3.65g

3.2 gvs3.65 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cereals ready-to-eat, ALPENvs Almonds

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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9.47%0.11mg

Vitamin B1

2.95%0.035mg

Thiamine

0.11 mgvs0.035 mg

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

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8.74%0.11mg

Vitamin B2

15%0.2mg

Riboflavin

0.11 mgvs0.2 mg

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

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3.76%0.6mg

Vitamin B3

3.9%0.62mg

Niacin, nicotinic acid, niacinamide

0.6 mgvs0.62 mg

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

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Vitamin B5

1.63%0.081mg

Pantothenic acid

NA mgvs0.081 mg

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

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6.1%0.08mg

Vitamin B6

1.82%0.024mg

Pyridoxine

0.08 mgvs0.024 mg

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

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Vitamin B7

33%9.84μg

Biotin

NA μgvs9.84 μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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2.13%8.52μg

Vitamin B9

1.9%7.6μg

Folates and Folic Acid

8.52 μgvs7.6 μg

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

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1.42%0.034μg

Vitamin B12

0%0μg

Cobalamin

0.034 μgvs0 μg

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

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2.75%2.47mg

Vitamin C

0%0mg

Ascorbic acid

2.47 mgvs0 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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0.97%0.14mg

Vitamin E

29.5%4.43mg

Tocopherols and Tocotrienols

0.14 mgvs4.43 mg

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

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0.59%0.71μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0.71 μgvs0 μg

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

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Minerals

Cereals ready-to-eat, ALPENvs Almonds

4.18%41.8mg

Calcium

4.65%46.5mg

41.8 mgvs46.5 mg

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

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9.47%0.085mg

Copper

19.8%0.18mg

0.085 mgvs0.18 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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10.7%0.85mg

Iron

8%0.64mg

0.85 mgvs0.64 mg

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

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6.36%26.7mg

Magnesium

11%46.6mg

26.7 mgvs46.6 mg

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

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Manganese

16.4%0.38mg

NA mgvs0.38 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

17.4%7.82μg

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvs7.82 μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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15%105mg

Phosphorus

12%83mg

105 mgvs83 mg

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

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3.5%119mg

Potassium

3.72%127mg

119 mgvs127 mg

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

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8.94%4.9μg

Selenium

1.3%0.71μg

4.9 μgvs0.71 μg

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

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0.51%7.67mg

Sodium

0.012%0.17mg

7.67 mgvs0.17 mg

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

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7.75%0.85mg

Zinc

4.9%0.54mg

0.85 mgvs0.54 mg

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

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0.057%2.1g

Water

0.021%0.76g

2.1 gvs0.76 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Cereals ready-to-eat, ALPEN vs Almonds:

Cereals ready-to-eat, ALPEN have 3.2 times more Vitamin B1, 3.4 times more Vitamin B6, more Vitamin B12 and more Vitamin C than Almonds.
While Almonds contain 1.7 times more Vitamin B2 and 30.6 times more Vitamin E than Cereals ready-to-eat, ALPEN.
Both Cereals ready-to-eat, ALPEN and Almonds have similar amounts of Vitamin B3 and Vitamin B9 per 100 kcal.
Both Cereals ready-to-eat, ALPEN as well as Almonds have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Cereals ready-to-eat, ALPEN vs Almonds:

Cereals ready-to-eat, ALPEN have 1.3 times more Iron, 1.3 times more Phosphorus, 6.9 times more Selenium and 1.6 times more Zinc than Almonds.
While Almonds contain 2.1 times more Copper and 1.7 times more Magnesium than Cereals ready-to-eat, ALPEN.
Both Cereals ready-to-eat, ALPEN and Almonds have similar amounts of Calcium and Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Cereals ready-to-eat, ALPEN have 5.8 times more Carbohydrate and 7.6 times more Sugars than Almonds.
While Almonds contain 9.2 times more Fat, 4.7 times more Saturated Fat and 8.5 times more Omega 6 than Cereals ready-to-eat, ALPEN.
Both Cereals ready-to-eat, ALPEN and Almonds have similar amounts of Energy, Fiber and Protein per 100 kcal.
Both Cereals ready-to-eat, ALPEN as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Cereals ready-to-eat, ALPENVS Cereals ready-to-eat, FAMILIAAlmondsVS Cereals ready-to-eat, FAMILIACereals ready-to-eat, ALPENVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 100 calories Cereals ready-to-eat, ALPENVS Almonds

Weight per 100 calories

Which food has more nutrients per 100 calories - Cereals ready-to-eat, ALPEN or Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: