Comparing Nutrients in 100 calories Cereals ready-to-eat, FAMILIA VS Oil Roasted Almonds

Weight per 100 calories

• Cereals ready-to-eat, FAMILIA: 26g
• Oil Roasted Almonds: 16.5g

Oil Roasted Almonds have 1.6 times more energy per unit of mass than Cereals ready-to-eat, FAMILIA, which is very high in comparison to other foods. Cereals ready-to-eat, FAMILIA having high energy density.

Discover which food has more nutrients per 100 calories - Cereals ready-to-eat, FAMILIA or Oil Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, FAMILIA	10%	15%	75%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Cereals ready-to-eat, FAMILIA	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.67% 1.62g	9.37% 9.1g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	2.17% 0.69g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.35% 0.4g	13% 2.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.6% 19g	2.24% 2.9g	130g per day for Men 19-50 years
Sugars	8.25% 5.98g	1.03% 0.75g	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% 0g	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	% 0.007g	g per day for Men 19-50 years
Sucrose	NA	% 0.72g	g per day for Men 19-50 years
Fiber	5.77% 2.2g	4.55% 1.73g	38g per day for Men 19-50 years
Protein	4.37% 2.45g	6.25% 3.5g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, FAMILIA	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.029% 0.26μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.87% 0.082mg	1.26% 0.015mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	9.9% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.9% 0.46mg	3.77% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	0.75% 0.038mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2% 0.026mg	1.5% 0.019mg	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	1.03% 4.12μg	1.1% 4.45μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3.1% 0.075μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.17% 0.15mg	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	2% 0.3mg	28.5% 4.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.82% 0.98μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, FAMILIA	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	4.46% 44.6mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	11.7% 0.1mg	17.5% 0.16mg	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	8.96% 0.72mg	7.58% 0.61mg	8mg per day for Men 19-50 years
Magnesium	19.5% 81.7mg	10.7% 45mg	420mg per day for Men 19-50 years
Manganese	NA	17.6% 0.41mg	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	12.4% 87mg	11% 76.8mg	700mg per day for Men 19-50 years
Potassium	3.74% 127mg	3.4% 115mg	3400mg per day for Men 19-50 years
Selenium	8.1% 4.46μg	1.23% 0.68μg	55μg per day for Men 19-50 years
Sodium	0.14% 2.06mg	0.011% 0.16mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.49mg	4.6% 0.51mg	11mg per day for Men 19-50 years
Water	0.013% 0.49g	0.012% 0.46g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, FAMILIA VS Oil Roasted Almonds Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cereals ready-to-eat, FAMILIA or Oil Roasted Almonds?

Lets compare vitamin content per 100 calories of Cereals ready-to-eat, FAMILIA vs Oil Roasted Almonds:

• 100 calories of Cereals ready-to-eat, FAMILIA have 5.4 times more Vitamin B1 and more Vitamin B12 than Oil Roasted Almonds.
• While 100 kcal of Oil Roasted Almonds contain 1.3 times more Vitamin B3 and 14.3 times more Vitamin E than Cereals ready-to-eat, FAMILIA.
• Both Cereals ready-to-eat, FAMILIA and Oil Roasted Almonds provide similar amounts of Vitamin B2 per 100 calories.
• 100 calories of Cereals ready-to-eat, FAMILIA have insufficient amounts of Vitamin E
• 100 calories of Oil Roasted Almonds have insufficient amounts of Vitamin B1 and Vitamin B12
• Both Cereals ready-to-eat, FAMILIA as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B9, Vitamin C, Vitamin D and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Cereals ready-to-eat, FAMILIA vs Oil Roasted Almonds:

• 100 calories of Cereals ready-to-eat, FAMILIA have 1.8 times more Magnesium and 6.6 times more Selenium than Oil Roasted Almonds.
• While 100 kcal of Oil Roasted Almonds contain 1.5 times more Copper than Cereals ready-to-eat, FAMILIA.
• Both Cereals ready-to-eat, FAMILIA and Oil Roasted Almonds contain similar levels of Calcium, Iron, Phosphorus, Potassium and Zinc per 100 calories.
• 100 calories of Oil Roasted Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cereals ready-to-eat, FAMILIA have 6.5 times more Carbohydrate, 8 times more Sugars and 1.3 times more Fiber than Oil Roasted Almonds.
• While 100 kcal of Oil Roasted Almonds contain 5.6 times more Fat, 3.8 times more Saturated Fat, 5.6 times more Omega 6 and 1.4 times more Protein than Cereals ready-to-eat, FAMILIA.
• Both Cereals ready-to-eat, FAMILIA and Oil Roasted Almonds offer comparable quantities of Energy per 100 calories.
• Both Cereals ready-to-eat, FAMILIA as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in 100 calories.