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

Weight per 100 calories

Cereals ready-to-eat, UNCLE SAM CEREAL

29g

Blanched Almonds

17g

Blanched 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 Blanched Almonds?

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, UNCLE SAM CEREAL

15%

24%

61%

Blanched Almonds

14%

75%

11%

100 kcal ▼

Macro Nutrients

Cereals ready-to-eat, UNCLE SAM CEREALvs 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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3.46%3.35g

Fat

9.18%8.9g

3.35 gvs8.9 g

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

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0.85%0.27g

Saturated Fat

2.1%0.67g

0.27 gvs0.67 g

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

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77.7%1.24g

Omega 3

0.042%0.001g

1.24 gvs0.001 g

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

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2.86%0.49g

Omega 6

12.3%2.1g

0.49 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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14.6%19g

Carbohydrate

2.43%3.16g

19 gvs3.16 g

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

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0.62%0.45g

Sugars

1.1%0.78g

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

0.45 gvs0.78 g

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

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0.084%0.061g

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]

0.061 gvs0 g

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

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%0.12g

Glucose

%0.005g

0.12 gvs0.005 g

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

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%0.27g

Sucrose

%0.76g

0.27 gvs0.76 g

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

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15.4%5.87g

Fiber

4.4%1.68g

5.87 gvs1.68 g

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

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8.25%4.6g

Protein

6.48%3.63g

4.6 gvs3.63 g

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

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Vitamins

Cereals ready-to-eat, UNCLE SAM CEREALvs Blanched 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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16.4%0.2mg

Vitamin B1

2.7%0.032mg

Thiamine

0.2 mgvs0.032 mg

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

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2.82%0.037mg

Vitamin B2

9.27%0.12mg

Riboflavin

0.037 mgvs0.12 mg

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

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8.68%1.4mg

Vitamin B3

3.7%0.59mg

Niacin, nicotinic acid, niacinamide

1.4 mgvs0.59 mg

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

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3.6%0.18mg

Vitamin B5

1.06%0.053mg

Pantothenic acid

0.18 mgvs0.053 mg

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

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21.3%0.28mg

Vitamin B6

1.5%0.019mg

Pyridoxine

0.28 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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3.83%15.3μg

Vitamin B9

2.08%8.3μg

Folates and Folic Acid

15.3 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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0.77%0.69mg

Vitamin C

0%0mg

Ascorbic acid

0.69 mgvs0 mg

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

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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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1.73%0.26mg

Vitamin E

27%4.03mg

Tocopherols and Tocotrienols

0.26 mgvs4.03 mg

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

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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 .

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Minerals

Cereals ready-to-eat, UNCLE SAM CEREALvs Blanched Almonds

2.75%27.5mg

Calcium

4%40mg

27.5 mgvs40 mg

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

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24%0.22mg

Copper

19.3%0.17mg

0.22 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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14.6%1.16mg

Iron

6.95%0.56mg

1.16 mgvs0.56 mg

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

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14%59.5mg

Magnesium

11%45.4mg

59.5 mgvs45.4 mg

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

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45.4%1.04mg

Manganese

13.5%0.31mg

1.04 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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15.4%108mg

Phosphorus

11.6%81.5mg

108 mgvs81.5 mg

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

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3.8%129mg

Potassium

3.3%112mg

129 mgvs112 mg

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

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46.4%25.5μg

Selenium

0.99%0.54μg

25.5 μgvs0.54 μg

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

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3.97%59.5mg

Sodium

0.21%3.22mg

59.5 mgvs3.22 mg

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

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10%1.1mg

Zinc

4.58%0.5mg

1.1 mgvs0.5 mg

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

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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 .

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

Cereals ready-to-eat, UNCLE SAM CEREAL have 6.1 times more Vitamin B1, 2.3 times more Vitamin B3, 3.4 times more Vitamin B5, 14.2 times more Vitamin B6 and 1.8 times more Vitamin B9 than Blanched Almonds.
While Blanched Almonds contain 3.3 times more Vitamin B2 and 15.5 times more Vitamin E than Cereals ready-to-eat, UNCLE SAM CEREAL.
Both Cereals ready-to-eat, UNCLE SAM CEREAL 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, UNCLE SAM CEREAL vs Blanched Almonds:

Cereals ready-to-eat, UNCLE SAM CEREAL have 1.2 times more Copper, 2.1 times more Iron, 1.3 times more Magnesium, 3.4 times more Manganese, 1.3 times more Phosphorus, 47.1 times more Selenium, 18.5 times more Sodium and 2.2 times more Zinc than Blanched Almonds.
While Blanched Almonds contain 1.5 times more Calcium than Cereals ready-to-eat, UNCLE SAM CEREAL.
Both Cereals ready-to-eat, UNCLE SAM CEREAL and Blanched Almonds have similar amounts of Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Cereals ready-to-eat, UNCLE SAM CEREAL have 1833.9 times more Omega 3, 6 times more Carbohydrate, 3.5 times more Fiber and 1.3 times more Protein than Blanched Almonds.
While Blanched Almonds contain 2.7 times more Fat, 2.5 times more Saturated Fat, 4.3 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 Blanched Almonds have similar amounts of Energy per 100 kcal.
Both Cereals ready-to-eat, UNCLE SAM CEREAL as well as Blanched 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, dryBlanched AlmondsVS Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dryCereals ready-to-eat, UNCLE SAM CEREALVS Roasted AlmondsBlanched AlmondsVS Roasted Almonds

Compare Foods

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

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: