Comparing Nutrients in 100 calories Blanched Almonds VS Cereals ready-to-eat, POST, ALPHA-BITS

Weight per 100 calories

• Blanched Almonds: 17g
• Cereals ready-to-eat, POST, ALPHA-BITS: 25.7g

Blanched Almonds have 1.5 times more energy per 100g than Cereals ready-to-eat, POST, ALPHA-BITS. It has very high energy density when compared to other foods. Cereals ready-to-eat, POST, ALPHA-BITS having high energy density.

Which food has more nutrients per 100 calories - Blanched Almonds or Cereals ready-to-eat, POST, ALPHA-BITS?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cereals ready-to-eat, POST, ALPHA-BITS	10%	10%	80%

Macro Nutrients

	Blanched Almonds	Cereals ready-to-eat, POST, ALPHA-BITS	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.18% 8.9g	1.2% 1.2g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	0.042% 0.001g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	12.3% 2.1g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.43% 3.16g	16% 20.6g	130g per day for Men 19-50 years
Sugars	1.1% 0.78g	7.45% 5.4g	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	0% 0g	NA	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	% 0.005g	NA	g per day for Men 19-50 years
Sucrose	% 0.76g	NA	g per day for Men 19-50 years
Fiber	4.4% 1.68g	4.8% 1.83g	38g per day for Men 19-50 years
Protein	6.48% 3.63g	4.6% 2.57g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Cereals ready-to-eat, POST, ALPHA-BITS	Recommended Dietary Allowance
Vitamin A	0% 0μg	21% 190μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.7% 0.032mg	28% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.27% 0.12mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	27% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.06% 0.053mg	3.9% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.5% 0.019mg	33.6% 0.44mg	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	2.08% 8.3μg	43% 171μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	53.6% 1.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	5.7% 5.14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	11.4% 68.6IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	27% 4.03mg	0.53% 0.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.3% 0.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Cereals ready-to-eat, POST, ALPHA-BITS	Recommended Dietary Allowance
Calcium	4% 40mg	0.9% 9mg	1000mg per day for Men 19-50 years
Copper	19.3% 0.17mg	8.57% 0.077mg	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	6.95% 0.56mg	96% 7.7mg	8mg per day for Men 19-50 years
Magnesium	11% 45.4mg	6.06% 25.4mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	NA	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	11.6% 81.5mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	3.3% 112mg	2% 68.6mg	3400mg per day for Men 19-50 years
Selenium	0.99% 0.54μg	9.77% 5.37μg	55μg per day for Men 19-50 years
Sodium	0.21% 3.22mg	10% 152mg	1500mg per day for Men 19-50 years
Zinc	4.58% 0.5mg	11.7% 1.3mg	11mg per day for Men 19-50 years
Water	0.021% 0.76g	0.008% 0.31g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Blanched Almonds vs Cereals ready-to-eat, POST, ALPHA-BITS:

• Blanched Almonds have 50.5 times more Vitamin E than Cereals ready-to-eat, POST, ALPHA-BITS.
• While Cereals ready-to-eat, POST, ALPHA-BITS contain more Vitamin A, 10.3 times more Vitamin B1, 3 times more Vitamin B2, 7.2 times more Vitamin B3, 3.7 times more Vitamin B5, 22.4 times more Vitamin B6, 20.6 times more Vitamin B9, more Vitamin B12, more Vitamin C and more Vitamin D than Blanched Almonds.
• Both Blanched Almonds as well as Cereals ready-to-eat, POST, ALPHA-BITS have insufficient amounts of Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Blanched Almonds vs Cereals ready-to-eat, POST, ALPHA-BITS:

• Blanched Almonds have 4.4 times more Calcium, 2.3 times more Copper, 1.8 times more Magnesium and 1.6 times more Potassium than Cereals ready-to-eat, POST, ALPHA-BITS.
• While Cereals ready-to-eat, POST, ALPHA-BITS contain 13.9 times more Iron, 9.9 times more Selenium, 47.3 times more Sodium and 2.6 times more Zinc than Blanched Almonds.
• Both Blanched Almonds and Cereals ready-to-eat, POST, ALPHA-BITS have similar amounts of Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Blanched Almonds have 7.5 times more Fat, 2.4 times more Saturated Fat, 4.7 times more Omega 6 and 1.4 times more Protein than Cereals ready-to-eat, POST, ALPHA-BITS.
• While Cereals ready-to-eat, POST, ALPHA-BITS contain 29.2 times more Omega 3, 6.5 times more Carbohydrate and 6.9 times more Sugars than Blanched Almonds.
• Both Blanched Almonds and Cereals ready-to-eat, POST, ALPHA-BITS have similar amounts of Energy and Fiber per 100 kcal.
• Both Blanched Almonds as well as Cereals ready-to-eat, POST, ALPHA-BITS have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.