Comparing Nutrients in 100 calories Breakfast bar, corn flake crust with fruit VS Roasted Almonds

Weight per 100 calories

• Breakfast bar, corn flake crust with fruit: 26.6g
• Roasted Almonds: 16.7g

Dry Roasted Almonds have 1.6 times more energy per unit of mass than Breakfast bar, corn flake crust with fruit, which is very high in comparison to other foods. Breakfast bar, corn flake crust with fruit having high energy density.

Which food has more nutrients per 100 calories - Breakfast bar, corn flake crust with fruit or Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Breakfast bar, corn flake crust with fruit	5%	18%	77%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Breakfast bar, corn flake crust with fruit	Roasted Almonds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	9.06% 8.8g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	2.14% 0.68g	32g per day for Men 19-50 years
Omega 3	0.93% 0.015g	0.1% 0.002g	1.6g per day for Men 19-50 years
Omega 6	1.33% 0.23g	12.7% 2.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.4g	2.7% 3.5g	130g per day for Men 19-50 years
Sugars	13% 9.34g	1.12% 0.81g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0.002% 0.002g	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	% 0.002g	g per day for Men 19-50 years
Sucrose	NA	% 0.79g	g per day for Men 19-50 years
Fiber	1.47% 0.56g	4.8% 1.82g	38g per day for Men 19-50 years
Protein	2.1% 1.17g	6.26% 3.5g	56g per day for Men 19-50 years

Vitamins

	Breakfast bar, corn flake crust with fruit	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	18% 162μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.27mg	1.07% 0.013mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.5% 0.29mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.4% 3.6mg	3.8% 0.61mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	1.07% 0.054mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.6% 0.37mg	1.75% 0.023mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.2% 28.7μg	2.3% 9.2μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.35% 0.2mg	26.6% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.06% 3.67μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Breakfast bar, corn flake crust with fruit	Roasted Almonds	Recommended Dietary Allowance
Calcium	1.1% 11mg	4.5% 45mg	1000mg per day for Men 19-50 years
Copper	2.96% 0.027mg	20.4% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	16% 1.3mg	7.8% 0.62mg	8mg per day for Men 19-50 years
Magnesium	1.7% 7.2mg	11% 46.7mg	420mg per day for Men 19-50 years
Manganese	NA	16.2% 0.37mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	3.9% 27.4mg	11.3% 78.8mg	700mg per day for Men 19-50 years
Potassium	1.54% 52.4mg	3.5% 119mg	3400mg per day for Men 19-50 years
Selenium	7.25% 4μg	0.61% 0.33μg	55μg per day for Men 19-50 years
Sodium	5.98% 89.6mg	0.033% 0.5mg	1500mg per day for Men 19-50 years
Zinc	9.9% 1.1mg	5.03% 0.55mg	11mg per day for Men 19-50 years
Water	0.1% 3.86g	0.011% 0.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Breakfast bar, corn flake crust with fruit vs Roasted Almonds:

• Breakfast bar, corn flake crust with fruit has more Vitamin A, 20.7 times more Vitamin B1, 1.5 times more Vitamin B2, 5.9 times more Vitamin B3, 16.4 times more Vitamin B6, 3.1 times more Vitamin B9 and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain more Vitamin B5 and 19.8 times more Vitamin E than Breakfast bar, corn flake crust with fruit.
• Both Breakfast bar, corn flake crust with fruit as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Breakfast bar, corn flake crust with fruit vs Roasted Almonds:

• Breakfast bar, corn flake crust with fruit has 2.1 times more Iron, 11.9 times more Selenium, 178.7 times more Sodium and 2 times more Zinc than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 4.1 times more Calcium, 6.9 times more Copper, 6.5 times more Magnesium, 2.9 times more Phosphorus and 2.3 times more Potassium than Breakfast bar, corn flake crust with fruit.

Comparison of macro-nutrients per 100 calories:

• Breakfast bar, corn flake crust with fruit has 5.5 times more Carbohydrate and 11.5 times more Sugars than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 4.4 times more Fat, 1.7 times more Saturated Fat, 9.6 times more Omega 6, 3.3 times more Fiber and 3 times more Protein than Breakfast bar, corn flake crust with fruit.
• Both Breakfast bar, corn flake crust with fruit and Dry Roasted Almonds have similar amounts of Energy per 100 kcal.
• Both Breakfast bar, corn flake crust with fruit as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.