Comparing Nutrients in 100 calories Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS VS Blanched Almonds

Weight per 100 calories

• Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS: 27g
• Blanched Almonds: 17g

Blanched Almonds have 1.6 times more energy per unit of mass than Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS, which is very high in comparison to other foods. Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS having high energy density.

Which food has more nutrients per 100 calories - Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS or Blanched Almonds?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS	9%	4%	87%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS	Blanched Almonds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.49g	9.18% 8.9g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	2.1% 0.67g	32g per day for Men 19-50 years
Omega 3	NA	0.042% 0.001g	1.6g per day for Men 19-50 years
Omega 6	NA	12.3% 2.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.7% 21.7g	2.43% 3.16g	130g per day for Men 19-50 years
Sugars	7.5% 5.44g	1.1% 0.78g	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	% 0.005g	g per day for Men 19-50 years
Sucrose	NA	% 0.76g	g per day for Men 19-50 years
Fiber	7.06% 2.7g	4.4% 1.68g	38g per day for Men 19-50 years
Protein	3.9% 2.2g	6.48% 3.63g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.7% 0.056mg	2.7% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.27% 0.029mg	9.27% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.1% 1.46mg	3.7% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1.06% 0.053mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.77% 0.075mg	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	2% 8.04μg	2.08% 8.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.35% 0.056μg	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	1.45% 0.22mg	27% 4.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.34% 0.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS	Blanched Almonds	Recommended Dietary Allowance
Calcium	0.97% 9.65mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	NA	19.3% 0.17mg	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	11% 0.87mg	6.95% 0.56mg	8mg per day for Men 19-50 years
Magnesium	4.66% 19.6mg	11% 45.4mg	420mg per day for Men 19-50 years
Manganese	NA	13.5% 0.31mg	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	10.5% 73mg	11.6% 81.5mg	700mg per day for Men 19-50 years
Potassium	2.65% 90mg	3.3% 112mg	3400mg per day for Men 19-50 years
Selenium	NA	0.99% 0.54μg	55μg per day for Men 19-50 years
Sodium	0.25% 3.75mg	0.21% 3.22mg	1500mg per day for Men 19-50 years
Zinc	6.75% 0.74mg	4.58% 0.5mg	11mg per day for Men 19-50 years
Water	0.043% 1.6g	0.021% 0.76g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS vs Blanched Almonds:

• Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS have 1.7 times more Vitamin B1, 2.5 times more Vitamin B3, 3.9 times more Vitamin B6 and more Vitamin B12 than Blanched Almonds.
• While Blanched Almonds contain 4.1 times more Vitamin B2 and 18.5 times more Vitamin E than Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS.
• Both Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS and Blanched Almonds have similar amounts of Vitamin B9 per 100 kcal.
• Both Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS as well as Blanched Almonds have insufficient amounts of Vitamin C, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS vs Blanched Almonds:

• Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS have 1.6 times more Iron and 1.5 times more Zinc than Blanched Almonds.
• While Blanched Almonds contain 4.1 times more Calcium and 2.3 times more Magnesium than Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS.
• Both Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS and Blanched Almonds have similar amounts of Phosphorus and Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS have 6.9 times more Carbohydrate, 6.9 times more Sugars and 1.6 times more Fiber than Blanched Almonds.
• While Blanched Almonds contain 18.1 times more Fat, more Saturated Fat and 1.7 times more Protein than Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS.
• Both Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS and Blanched Almonds have similar amounts of Energy per 100 kcal.
• Both Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.