Comparing Nutrients in 100 calories Cereals ready-to-eat, UNCLE SAM CEREALVS Almonds

Weight per 100 calories

Cereals ready-to-eat, UNCLE SAM CEREAL

29g

Almonds

17.3g

Almonds have 1.7 times more energy per unit of mass than Cereals ready-to-eat, UNCLE SAM CEREAL, which is very high in comparison to other foods. Cereals ready-to-eat, UNCLE SAM CEREAL having high energy density.

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

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, UNCLE SAM CEREAL

15%

24%

61%

Almonds

14%

72%

14%

100 kcal ▼

Macro Nutrients

Cereals ready-to-eat, UNCLE SAM CEREALvs Almonds

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

Find Breakfast Cereals rich in Energy

3.46%3.35g

Fat

8.9%8.62g

3.35 gvs8.62 g

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

Find Breakfast Cereals rich in Fat

0.85%0.27g

Saturated Fat

2.05%0.66g

0.27 gvs0.66 g

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

Find Breakfast Cereals rich in Saturated Fat

77.7%1.24g

Omega 3

0.032%0.001g

1.24 gvs0.001 g

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

Find Breakfast Cereals rich in Omega 3

2.86%0.49g

Omega 6

12.5%2.13g

0.49 gvs2.13 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Breakfast Cereals rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Cholesterol

14.6%19g

Carbohydrate

2.86%3.72g

19 gvs3.72 g

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

Find Breakfast Cereals rich in Carbohydrate

0.62%0.45g

Sugars

1.04%0.75g

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

0.45 gvs0.75 g

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

Find Breakfast Cereals rich in Sugars

0.084%0.061g

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]

0.061 gvs0.019 g

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

Find Breakfast Cereals rich in Fructose

%0.12g

Glucose

%0.029g

0.12 gvs0.029 g

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

Find Breakfast Cereals rich in Glucose

%0.27g

Sucrose

%0.68g

0.27 gvs0.68 g

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

Find Breakfast Cereals rich in Sucrose

15.4%5.87g

Fiber

5.7%2.16g

5.87 gvs2.16 g

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

Find Breakfast Cereals rich in Fiber

8.25%4.6g

Protein

6.52%3.65g

4.6 gvs3.65 g

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

Find Breakfast Cereals rich in Protein Buy premium vegan protein powder

Vitamins

Cereals ready-to-eat, UNCLE SAM CEREALvs 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 .

Find Breakfast Cereals rich in Vitamin A Buy Preformed Vegan Vitamin A

16.4%0.2mg

Vitamin B1

2.95%0.035mg

Thiamine

0.2 mgvs0.035 mg

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

Find Breakfast Cereals rich in Vitamin B1 Buy Vegan Vitamin B1

2.82%0.037mg

Vitamin B2

15%0.2mg

Riboflavin

0.037 mgvs0.2 mg

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

Find Breakfast Cereals rich in Vitamin B2 Buy Vegan Vitamin B2

8.68%1.4mg

Vitamin B3

3.9%0.62mg

Niacin, nicotinic acid, niacinamide

1.4 mgvs0.62 mg

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

Find Breakfast Cereals rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

3.6%0.18mg

Vitamin B5

1.63%0.081mg

Pantothenic acid

0.18 mgvs0.081 mg

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

Find Breakfast Cereals rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

21.3%0.28mg

Vitamin B6

1.82%0.024mg

Pyridoxine

0.28 mgvs0.024 mg

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

Find Breakfast Cereals rich in Vitamin B6

Vitamin B7

33%9.84μg

Biotin

NA μgvs9.84 μg

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

Find Breakfast Cereals rich in Vitamin B7

3.83%15.3μg

Vitamin B9

1.9%7.6μg

Folates and Folic Acid

15.3 μgvs7.6 μg

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

Find Breakfast Cereals rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

Find Breakfast Cereals rich in Vitamin B12 Buy Vegan Vitamin B12

0.77%0.69mg

Vitamin C

0%0mg

Ascorbic acid

0.69 mgvs0 mg

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

Find Breakfast Cereals rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

Find Breakfast Cereals rich in Vitamin D Buy Vegan Vitamin D

1.73%0.26mg

Vitamin E

29.5%4.43mg

Tocopherols and Tocotrienols

0.26 mgvs4.43 mg

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

Find Breakfast Cereals rich in Vitamin E

0.43%0.52μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0.52 μgvs0 μg

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

Find Breakfast Cereals rich in Vitamin K

Minerals

Cereals ready-to-eat, UNCLE SAM CEREALvs Almonds

2.75%27.5mg

Calcium

4.65%46.5mg

27.5 mgvs46.5 mg

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

Find Breakfast Cereals rich in Calcium

24%0.22mg

Copper

19.8%0.18mg

0.22 mgvs0.18 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Copper

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 .

Find Breakfast Cereals rich in Fluoride

14.6%1.16mg

Iron

8%0.64mg

1.16 mgvs0.64 mg

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

Find Breakfast Cereals rich in Iron

14%59.5mg

Magnesium

11%46.6mg

59.5 mgvs46.6 mg

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

Find Breakfast Cereals rich in Magnesium

45.4%1.04mg

Manganese

16.4%0.38mg

1.04 mgvs0.38 mg

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

Find Breakfast Cereals rich in Manganese

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 .

Find Breakfast Cereals rich in Molybdenum

15.4%108mg

Phosphorus

12%83mg

108 mgvs83 mg

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

Find Breakfast Cereals rich in Phosphorus

3.8%129mg

Potassium

3.72%127mg

129 mgvs127 mg

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

Find Breakfast Cereals rich in Potassium

46.4%25.5μg

Selenium

1.3%0.71μg

25.5 μgvs0.71 μg

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

Find Breakfast Cereals rich in Selenium

3.97%59.5mg

Sodium

0.012%0.17mg

59.5 mgvs0.17 mg

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

Find Breakfast Cereals rich in Sodium

10%1.1mg

Zinc

4.9%0.54mg

1.1 mgvs0.54 mg

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

Find Breakfast Cereals rich in Zinc

0.035%1.3g

Water

0.021%0.76g

1.3 gvs0.76 g

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

Find Breakfast Cereals rich in Water

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

Cereals ready-to-eat, UNCLE SAM CEREAL have 5.5 times more Vitamin B1, 2.2 times more Vitamin B3, 2.2 times more Vitamin B5, 11.7 times more Vitamin B6 and 2 times more Vitamin B9 than Almonds.
While Almonds contain 5.4 times more Vitamin B2 and 17 times more Vitamin E than Cereals ready-to-eat, UNCLE SAM CEREAL.
Both Cereals ready-to-eat, UNCLE SAM CEREAL as well as 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, UNCLE SAM CEREAL vs Almonds:

Cereals ready-to-eat, UNCLE SAM CEREAL have 1.2 times more Copper, 1.8 times more Iron, 1.3 times more Magnesium, 2.8 times more Manganese, 1.3 times more Phosphorus, 36 times more Selenium, 344.7 times more Sodium and 2.1 times more Zinc than Almonds.
While Almonds contain 1.7 times more Calcium than Cereals ready-to-eat, UNCLE SAM CEREAL.
Both Cereals ready-to-eat, UNCLE SAM CEREAL and Almonds have similar amounts of Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Cereals ready-to-eat, UNCLE SAM CEREAL have 2399.7 times more Omega 3, 5.1 times more Carbohydrate, 2.7 times more Fiber and 1.3 times more Protein than Almonds.
While Almonds contain 2.6 times more Fat, 2.4 times more Saturated Fat, 4.4 times more Omega 6 and 1.7 times more Sugars than Cereals ready-to-eat, UNCLE SAM CEREAL.
Both Cereals ready-to-eat, UNCLE SAM CEREAL and Almonds have similar amounts of Energy per 100 kcal.
Both Cereals ready-to-eat, UNCLE SAM CEREAL as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Cereals ready-to-eat, UNCLE SAM CEREALVS Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dryAlmondsVS Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dryCereals ready-to-eat, UNCLE SAM CEREALVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 100 calories Cereals ready-to-eat, UNCLE SAM CEREALVS Almonds

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: