Comparing Nutrients in 100 calories Cereals ready-to-eat, POST, GRAPE-NUTS CerealVS Oil Roasted Almonds

Weight per 100 calories

Cereals ready-to-eat, POST, GRAPE-NUTS Cereal

27.7g

Oil Roasted Almonds

16.5g

Oil Roasted Almonds have 1.7 times more energy per unit of mass than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal, which is very high in comparison to other foods. Cereals ready-to-eat, POST, GRAPE-NUTS Cereal having high energy density.

Which food has more nutrients per 100 calories - Cereals ready-to-eat, POST, GRAPE-NUTS Cereal or Oil Roasted Almonds?

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, POST, GRAPE-NUTS Cereal

12%

84%

Oil Roasted Almonds

13%

76%

11%

100 kcal ▼

Macro Nutrients

Cereals ready-to-eat, POST, GRAPE-NUTS Cerealvs Oil Roasted 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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0.52%0.5g

Fat

9.37%9.1g

0.5 gvs9.1 g

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

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0.29%0.094g

Saturated Fat

2.17%0.69g

0.094 gvs0.69 g

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

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1.06%0.017g

Omega 3

0%0g

0.017 gvs0 g

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

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1.17%0.2g

Omega 6

13%2.23g

0.2 gvs2.23 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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17%22.3g

Carbohydrate

2.24%2.9g

22.3 gvs2.9 g

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

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3.4%2.45g

Sugars

1.03%0.75g

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

2.45 gvs0.75 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

%0.007g

NA gvs0.007 g

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

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Sucrose

%0.72g

NA gvs0.72 g

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

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9.48%3.6g

Fiber

4.55%1.73g

3.6 gvs1.73 g

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

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5.55%3.1g

Protein

6.25%3.5g

3.1 gvs3.5 g

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

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Vitamins

Cereals ready-to-eat, POST, GRAPE-NUTS Cerealvs Oil Roasted 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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15%0.18mg

Vitamin B1

1.26%0.015mg

Thiamine

0.18 mgvs0.015 mg

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

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2.56%0.033mg

Vitamin B2

9.9%0.13mg

Riboflavin

0.033 mgvs0.13 mg

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

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15%2.4mg

Vitamin B3

3.77%0.6mg

Niacin, nicotinic acid, niacinamide

2.4 mgvs0.6 mg

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

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4.83%0.24mg

Vitamin B5

0.75%0.038mg

Pantothenic acid

0.24 mgvs0.038 mg

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

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18.3%0.24mg

Vitamin B6

1.5%0.019mg

Pyridoxine

0.24 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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24%96μg

Vitamin B9

1.1%4.45μg

Folates and Folic Acid

96 μgvs4.45 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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0.031%0.028mg

Vitamin C

0%0mg

Ascorbic acid

0.028 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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1.14%0.17mg

Vitamin E

28.5%4.28mg

Tocopherols and Tocotrienols

0.17 mgvs4.28 mg

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

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0.46%0.55μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0.55 μgvs0 μg

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

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Minerals

Cereals ready-to-eat, POST, GRAPE-NUTS Cerealvs Oil Roasted Almonds

0.89%8.86mg

Calcium

4.8%48mg

8.86 mgvs48 mg

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

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10.5%0.094mg

Copper

17.5%0.16mg

0.094 mgvs0.16 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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97%7.76mg

Iron

7.58%0.61mg

7.76 mgvs0.61 mg

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

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8.18%34.3mg

Magnesium

10.7%45mg

34.3 mgvs45 mg

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

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39%0.9mg

Manganese

17.6%0.41mg

0.9 mgvs0.41 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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18.5%129mg

Phosphorus

11%76.8mg

129 mgvs76.8 mg

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

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3.26%111mg

Potassium

3.4%115mg

111 mgvs115 mg

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

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4.6%2.52μg

Selenium

1.23%0.68μg

2.52 μgvs0.68 μg

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

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8.6%129mg

Sodium

0.011%0.16mg

129 mgvs0.16 mg

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

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5.2%0.57mg

Zinc

4.6%0.51mg

0.57 mgvs0.51 mg

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

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0.026%0.97g

Water

0.012%0.46g

0.97 gvs0.46 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, POST, GRAPE-NUTS Cereal vs Oil Roasted Almonds:

Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have 11.9 times more Vitamin B1, 4 times more Vitamin B3, 6.4 times more Vitamin B5, 12.3 times more Vitamin B6 and 21.5 times more Vitamin B9 than Oil Roasted Almonds.
While Oil Roasted Almonds contain 3.9 times more Vitamin B2 and 24.9 times more Vitamin E than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
Both Cereals ready-to-eat, POST, GRAPE-NUTS Cereal as well as Oil Roasted 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, POST, GRAPE-NUTS Cereal vs Oil Roasted Almonds:

Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have 12.8 times more Iron, 2.2 times more Manganese, 1.7 times more Phosphorus, 3.7 times more Selenium and 781.9 times more Sodium than Oil Roasted Almonds.
While Oil Roasted Almonds contain 5.4 times more Calcium, 1.7 times more Copper and 1.3 times more Magnesium than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
Both Cereals ready-to-eat, POST, GRAPE-NUTS Cereal and Oil Roasted Almonds have similar amounts of Potassium and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have more Omega 3, 7.7 times more Carbohydrate, 3.3 times more Sugars and 2.1 times more Fiber than Oil Roasted Almonds.
While Oil Roasted Almonds contain 18.1 times more Fat, 7.4 times more Saturated Fat and 11.2 times more Omega 6 than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
Both Cereals ready-to-eat, POST, GRAPE-NUTS Cereal and Oil Roasted Almonds have similar amounts of Energy and Protein per 100 kcal.
Both Cereals ready-to-eat, POST, GRAPE-NUTS Cereal as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Cereals ready-to-eat, POST, GRAPE-NUTS CerealVS POST, GRAPE-NUTS FlakesOil Roasted AlmondsVS POST, GRAPE-NUTS FlakesCereals ready-to-eat, POST, GRAPE-NUTS CerealVS Almond pasteOil Roasted AlmondsVS Almond paste

Compare Foods

Comparing Nutrients in 100 calories Cereals ready-to-eat, POST, GRAPE-NUTS CerealVS Oil Roasted Almonds

Weight per 100 calories

Which food has more nutrients per 100 calories - Cereals ready-to-eat, POST, GRAPE-NUTS Cereal or Oil Roasted Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: