Comparing Nutrients in 100 calories AlmondsVS Cereals ready-to-eat, POST, GRAPE-NUTS Cereal

Weight per 100 calories

Almonds

17.3g

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

27.7g

Almonds have 1.6 times more energy per 100g than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal. It has very high energy density when compared to other foods. Cereals ready-to-eat, POST, GRAPE-NUTS Cereal having high energy density.

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

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

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

12%

84%

100 kcal ▼

Macro Nutrients

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

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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8.9%8.62g

Fat

0.52%0.5g

8.62 gvs0.5 g

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

Find Nuts and Seeds rich in Fat

2.05%0.66g

Saturated Fat

0.29%0.094g

0.66 gvs0.094 g

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

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0.032%0.001g

Omega 3

1.06%0.017g

0.001 gvs0.017 g

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

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12.5%2.13g

Omega 6

1.17%0.2g

2.13 gvs0.2 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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2.86%3.72g

Carbohydrate

17%22.3g

3.72 gvs22.3 g

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

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1.04%0.75g

Sugars

3.4%2.45g

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

0.75 gvs2.45 g

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

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0.026%0.019g

Fructose

≤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]

0.019 gvsNA g

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

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%0.029g

Glucose

0.029 gvsNA g

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

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%0.68g

Sucrose

0.68 gvsNA g

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

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5.7%2.16g

Fiber

9.48%3.6g

2.16 gvs3.6 g

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

Find Nuts and Seeds rich in Fiber

6.52%3.65g

Protein

5.55%3.1g

3.65 gvs3.1 g

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

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

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

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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2.95%0.035mg

Vitamin B1

15%0.18mg

Thiamine

0.035 mgvs0.18 mg

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

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15%0.2mg

Vitamin B2

2.56%0.033mg

Riboflavin

0.2 mgvs0.033 mg

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

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2

3.9%0.62mg

Vitamin B3

15%2.4mg

Niacin, nicotinic acid, niacinamide

0.62 mgvs2.4 mg

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

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

1.63%0.081mg

Vitamin B5

4.83%0.24mg

Pantothenic acid

0.081 mgvs0.24 mg

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

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

1.82%0.024mg

Vitamin B6

18.3%0.24mg

Pyridoxine

0.024 mgvs0.24 mg

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

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33%9.84μg

Vitamin B7

Biotin

9.84 μgvsNA μg

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

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1.9%7.6μg

Vitamin B9

24%96μg

Folates and Folic Acid

7.6 μgvs96 μg

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

Find Nuts and Seeds 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 Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12

0%0mg

Vitamin C

0.031%0.028mg

Ascorbic acid

0 mgvs0.028 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 .

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D

29.5%4.43mg

Vitamin E

1.14%0.17mg

Tocopherols and Tocotrienols

4.43 mgvs0.17 mg

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

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0%0μg

Vitamin K

0.46%0.55μg

Phytomenadione or phylloquinone

0 μgvs0.55 μg

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

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Minerals

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

4.65%46.5mg

Calcium

0.89%8.86mg

46.5 mgvs8.86 mg

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

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19.8%0.18mg

Copper

10.5%0.094mg

0.18 mgvs0.094 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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8%0.64mg

Iron

97%7.76mg

0.64 mgvs7.76 mg

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

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11%46.6mg

Magnesium

8.18%34.3mg

46.6 mgvs34.3 mg

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

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16.4%0.38mg

Manganese

39%0.9mg

0.38 mgvs0.9 mg

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

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17.4%7.82μg

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

7.82 μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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12%83mg

Phosphorus

18.5%129mg

83 mgvs129 mg

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

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3.72%127mg

Potassium

3.26%111mg

127 mgvs111 mg

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

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1.3%0.71μg

Selenium

4.6%2.52μg

0.71 μgvs2.52 μg

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

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0.012%0.17mg

Sodium

8.6%129mg

0.17 mgvs129 mg

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

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4.9%0.54mg

Zinc

5.2%0.57mg

0.54 mgvs0.57 mg

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

Find Nuts and Seeds rich in Zinc

0.021%0.76g

Water

0.026%0.97g

0.76 gvs0.97 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 Almonds vs Cereals ready-to-eat, POST, GRAPE-NUTS Cereal:

Almonds have 5.9 times more Vitamin B2 and 25.8 times more Vitamin E than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
While Cereals ready-to-eat, POST, GRAPE-NUTS Cereal contain 5.1 times more Vitamin B1, 3.8 times more Vitamin B3, 3 times more Vitamin B5, 10.1 times more Vitamin B6 and 12.6 times more Vitamin B9 than Almonds.
Both Almonds as well as Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 kcal.

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

Almonds have 5.2 times more Calcium, 1.9 times more Copper and 1.4 times more Magnesium than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
While Cereals ready-to-eat, POST, GRAPE-NUTS Cereal contain 12.1 times more Iron, 2.4 times more Manganese, 1.6 times more Phosphorus, 3.6 times more Selenium and 745.8 times more Sodium than Almonds.
Both Almonds and Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have similar amounts of Potassium and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Almonds have 17.2 times more Fat, 7 times more Saturated Fat and 10.7 times more Omega 6 than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
While Cereals ready-to-eat, POST, GRAPE-NUTS Cereal contain 32.6 times more Omega 3, 6 times more Carbohydrate, 3.3 times more Sugars and 1.7 times more Fiber than Almonds.
Both Almonds and Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have similar amounts of Energy and Protein per 100 kcal.
Both Almonds as well as Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

AlmondsVS Blanched AlmondsCereals ready-to-eat, POST, GRAPE-NUTS CerealVS Blanched AlmondsAlmondsVS POST, GRAPE-NUTS FlakesCereals ready-to-eat, POST, GRAPE-NUTS CerealVS POST, GRAPE-NUTS Flakes

Compare Foods

Comparing Nutrients in 100 calories AlmondsVS Cereals ready-to-eat, POST, GRAPE-NUTS Cereal

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: