Comparing Nutrients in 100 calories Cereals ready-to-eat, POST Raisin Bran CerealVS Almonds

Weight per 100 calories

Cereals ready-to-eat, POST Raisin Bran Cereal

31g

Almonds

17.3g

Almonds have 1.8 times more energy per unit of mass than Cereals ready-to-eat, POST Raisin Bran Cereal, which is very high in comparison to other foods. Cereals ready-to-eat, POST Raisin Bran Cereal having high energy density.

Which food has more nutrients per 100 calories - Cereals ready-to-eat, POST Raisin Bran Cereal or Almonds?

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, POST Raisin Bran Cereal

88%

Almonds

14%

72%

14%

100 kcal ▼

Macro Nutrients

Cereals ready-to-eat, POST Raisin Bran Cerealvs 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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0.51%0.49g

Fat

8.9%8.62g

0.49 gvs8.62 g

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

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0.29%0.091g

Saturated Fat

2.05%0.66g

0.091 gvs0.66 g

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

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1.18%0.019g

Omega 3

0.032%0.001g

0.019 gvs0.001 g

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

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1.33%0.23g

Omega 6

12.5%2.13g

0.23 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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18.7%24.4g

Carbohydrate

2.86%3.72g

24.4 gvs3.72 g

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

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14%10g

Sugars

1.04%0.75g

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

10 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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11%4.23g

Fiber

5.7%2.16g

4.23 gvs2.16 g

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

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4.2%2.35g

Protein

6.52%3.65g

2.35 gvs3.65 g

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

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Vitamins

Cereals ready-to-eat, POST Raisin Bran Cerealvs Almonds

13%117μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

117 μgvs0 μg

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

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15.4%0.19mg

Vitamin B1

2.95%0.035mg

Thiamine

0.19 mgvs0.035 mg

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

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16.6%0.22mg

Vitamin B2

15%0.2mg

Riboflavin

0.22 mgvs0.2 mg

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

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16.4%2.62mg

Vitamin B3

3.9%0.62mg

Niacin, nicotinic acid, niacinamide

2.62 mgvs0.62 mg

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

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1.27%0.064mg

Vitamin B5

1.63%0.081mg

Pantothenic acid

0.064 mgvs0.081 mg

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

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19%0.25mg

Vitamin B6

1.82%0.024mg

Pyridoxine

0.25 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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26%105μg

Vitamin B9

1.9%7.6μg

Folates and Folic Acid

105 μgvs7.6 μg

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

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32%0.77μg

Vitamin B12

0%0μg

Cobalamin

0.77 μgvs0 μg

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

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0.31%0.28mg

Vitamin C

0%0mg

Ascorbic acid

0.28 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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3.5%21IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

21 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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1.1%0.17mg

Vitamin E

29.5%4.43mg

Tocopherols and Tocotrienols

0.17 mgvs4.43 mg

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

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0.49%0.59μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0.59 μgvs0 μg

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

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Minerals

Cereals ready-to-eat, POST Raisin Bran Cerealvs Almonds

1.36%13.6mg

Calcium

4.65%46.5mg

13.6 mgvs46.5 mg

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

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13.7%0.12mg

Copper

19.8%0.18mg

0.12 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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70.6%5.65mg

Iron

8%0.64mg

5.65 mgvs0.64 mg

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

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12.3%52mg

Magnesium

11%46.6mg

52 mgvs46.6 mg

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

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43%0.99mg

Manganese

16.4%0.38mg

0.99 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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4.77%162mg

Potassium

3.72%127mg

162 mgvs127 mg

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

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3.3%1.82μg

Selenium

1.3%0.71μg

1.82 μgvs0.71 μg

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

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7.86%118mg

Sodium

0.012%0.17mg

118 mgvs0.17 mg

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

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10.7%1.17mg

Zinc

4.9%0.54mg

1.17 mgvs0.54 mg

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

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0.072%2.65g

Water

0.021%0.76g

2.65 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, POST Raisin Bran Cereal vs Almonds:

Cereals ready-to-eat, POST Raisin Bran Cereal have more Vitamin A, 5.2 times more Vitamin B1, 4.2 times more Vitamin B3, 10.4 times more Vitamin B6, 13.8 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Almonds.
While Almonds contain 1.3 times more Vitamin B5 and 26.6 times more Vitamin E than Cereals ready-to-eat, POST Raisin Bran Cereal.
Both Cereals ready-to-eat, POST Raisin Bran Cereal and Almonds have similar amounts of Vitamin B2 per 100 kcal.
Both Cereals ready-to-eat, POST Raisin Bran Cereal as well as Almonds have insufficient amounts of Vitamin C and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Cereals ready-to-eat, POST Raisin Bran Cereal vs Almonds:

Cereals ready-to-eat, POST Raisin Bran Cereal have 8.8 times more Iron, 2.6 times more Manganese, 1.3 times more Phosphorus, 1.3 times more Potassium, 2.6 times more Selenium, 682.6 times more Sodium and 2.2 times more Zinc than Almonds.
While Almonds contain 3.4 times more Calcium and 1.4 times more Copper than Cereals ready-to-eat, POST Raisin Bran Cereal.
Both Cereals ready-to-eat, POST Raisin Bran Cereal and Almonds have similar amounts of Magnesium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Cereals ready-to-eat, POST Raisin Bran Cereal have 36.3 times more Omega 3, 6.5 times more Carbohydrate, 13.5 times more Sugars and 2 times more Fiber than Almonds.
While Almonds contain 17.5 times more Fat, 7.2 times more Saturated Fat, 9.4 times more Omega 6 and 1.6 times more Protein than Cereals ready-to-eat, POST Raisin Bran Cereal.
Both Cereals ready-to-eat, POST Raisin Bran Cereal and Almonds have similar amounts of Energy per 100 kcal.
Both Cereals ready-to-eat, POST Raisin Bran Cereal as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Cereals ready-to-eat, POST Raisin Bran CerealVS Cereals ready-to-eat, QUAKER, QUAKER Puffed RiceAlmondsVS Cereals ready-to-eat, QUAKER, QUAKER Puffed RiceCereals ready-to-eat, POST Raisin Bran CerealVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 100 calories Cereals ready-to-eat, POST Raisin Bran CerealVS Almonds

Weight per 100 calories

Which food has more nutrients per 100 calories - Cereals ready-to-eat, POST Raisin Bran Cereal or Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: