Comparing Nutrients in 100 calories Cereals ready-to-eat, granola, homemadeVS Blanched Almonds

Weight per 100 calories

Cereals ready-to-eat, granola, homemade

20.4g

Blanched Almonds

17g

Both foods have similar energy densities which is very high in comparison to other foods.

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

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, granola, homemade

11%

45%

44%

Blanched Almonds

14%

75%

11%

100 kcal ▼

Macro Nutrients

Cereals ready-to-eat, granola, homemadevs Blanched 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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5.13%4.97g

Fat

9.18%8.9g

4.97 gvs8.9 g

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

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2.53%0.81g

Saturated Fat

2.1%0.67g

0.81 gvs0.67 g

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

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7.8%0.12g

Omega 3

0.042%0.001g

0.12 gvs0.001 g

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

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8.65%1.47g

Omega 6

12.3%2.1g

1.47 gvs2.1 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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8.48%11g

Carbohydrate

2.43%3.16g

11 gvs3.16 g

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

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5.6%4.05g

Sugars

1.1%0.78g

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

4.05 gvs0.78 g

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

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Fructose

0%0g

≤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 g

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

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Glucose

%0.005g

NA gvs0.005 g

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

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Sucrose

%0.76g

NA gvs0.76 g

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

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4.8%1.82g

Fiber

4.4%1.68g

1.82 gvs1.68 g

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

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5%2.8g

Protein

6.48%3.63g

2.8 gvs3.63 g

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

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Vitamins

Cereals ready-to-eat, granola, homemadevs Blanched Almonds

0.023%0.2μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0.2 μgvs0 μg

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

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9.34%0.11mg

Vitamin B1

2.7%0.032mg

Thiamine

0.11 mgvs0.032 mg

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

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5.57%0.072mg

Vitamin B2

9.27%0.12mg

Riboflavin

0.072 mgvs0.12 mg

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

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3.5%0.56mg

Vitamin B3

3.7%0.59mg

Niacin, nicotinic acid, niacinamide

0.56 mgvs0.59 mg

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

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3.08%0.15mg

Vitamin B5

1.06%0.053mg

Pantothenic acid

0.15 mgvs0.053 mg

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

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5.82%0.076mg

Vitamin B6

1.5%0.019mg

Pyridoxine

0.076 mgvs0.019 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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4.3%17μg

Vitamin B9

2.08%8.3μg

Folates and Folic Acid

17 μgvs8.3 μg

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

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

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0.27%0.25mg

Vitamin C

0%0mg

Ascorbic acid

0.25 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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15%2.27mg

Vitamin E

27%4.03mg

Tocopherols and Tocotrienols

2.27 mgvs4.03 mg

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

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0.9%1.1μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

1.1 μgvs0 μg

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

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Minerals

Cereals ready-to-eat, granola, homemadevs Blanched Almonds

1.55%15.5mg

Calcium

4%40mg

15.5 mgvs40 mg

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

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14.7%0.13mg

Copper

19.3%0.17mg

0.13 mgvs0.17 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%0.81mg

Iron

6.95%0.56mg

0.81 mgvs0.56 mg

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

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8.18%34.4mg

Magnesium

11%45.4mg

34.4 mgvs45.4 mg

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

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35.5%0.82mg

Manganese

13.5%0.31mg

0.82 mgvs0.31 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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12.6%88mg

Phosphorus

11.6%81.5mg

88 mgvs81.5 mg

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

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3.24%110mg

Potassium

3.3%112mg

110 mgvs112 mg

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

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9.44%5.2μg

Selenium

0.99%0.54μg

5.2 μgvs0.54 μg

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

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0.35%5.3mg

Sodium

0.21%3.22mg

5.3 mgvs3.22 mg

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

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7.75%0.85mg

Zinc

4.58%0.5mg

0.85 mgvs0.5 mg

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

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0.032%1.2g

Water

0.021%0.76g

1.2 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, granola, homemade vs Blanched Almonds:

Cereals ready-to-eat, granola, homemade have 3.5 times more Vitamin B1, 2.9 times more Vitamin B5, 3.9 times more Vitamin B6 and 2.1 times more Vitamin B9 than Blanched Almonds.
While Blanched Almonds contain 1.7 times more Vitamin B2 and 1.8 times more Vitamin E than Cereals ready-to-eat, granola, homemade.
Both Cereals ready-to-eat, granola, homemade and Blanched Almonds have similar amounts of Vitamin B3 per 100 kcal.
Both Cereals ready-to-eat, granola, homemade as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Cereals ready-to-eat, granola, homemade vs Blanched Almonds:

Cereals ready-to-eat, granola, homemade have 1.5 times more Iron, 2.6 times more Manganese, 9.6 times more Selenium and 1.7 times more Zinc than Blanched Almonds.
While Blanched Almonds contain 2.6 times more Calcium, 1.3 times more Copper and 1.3 times more Magnesium than Cereals ready-to-eat, granola, homemade.
Both Cereals ready-to-eat, granola, homemade and Blanched Almonds have similar amounts of Phosphorus and Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Cereals ready-to-eat, granola, homemade have 1.2 times more Saturated Fat, 184.3 times more Omega 3, 3.5 times more Carbohydrate and 5.2 times more Sugars than Blanched Almonds.
While Blanched Almonds contain 1.8 times more Fat, 1.4 times more Omega 6 and 1.3 times more Protein than Cereals ready-to-eat, granola, homemade.
Both Cereals ready-to-eat, granola, homemade and Blanched Almonds have similar amounts of Energy and Fiber per 100 kcal.
Both Cereals ready-to-eat, granola, homemade as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Cereals ready-to-eat, granola, homemadeVS Cereals ready-to-eat, POST, GRAPE-NUTS CerealBlanched AlmondsVS Cereals ready-to-eat, POST, GRAPE-NUTS CerealCereals ready-to-eat, granola, homemadeVS Roasted AlmondsBlanched AlmondsVS Roasted Almonds

Compare Foods

Comparing Nutrients in 100 calories Cereals ready-to-eat, granola, homemadeVS Blanched Almonds

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: