Comparing Nutrients in 100 calories Blanched Almonds VS Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size

Weight per 100 calories

• Blanched Almonds: 17g
• Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size: 28.4g

Blanched Almonds have 1.7 times more energy per 100g than Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size. It has very high energy density when compared to other foods. Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size having high energy density.

Which food has more nutrients per 100 calories - Blanched Almonds or Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	8%	4%	88%

Macro Nutrients

	Blanched Almonds	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.18% 8.9g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	0.27% 0.085g	32g per day for Men 19-50 years
Omega 3	0.042% 0.001g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	12.3% 2.1g	1.44% 0.24g	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	18.3% 24g	130g per day for Men 19-50 years
Sugars	1.1% 0.78g	8.74% 6.34g	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	7.18% 2.73g	38g per day for Men 19-50 years
Protein	6.48% 3.63g	3.96% 2.2g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.7% 0.032mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.27% 0.12mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	17% 2.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.06% 0.053mg	5% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.5% 0.019mg	21% 0.27mg	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	13.6% 54.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	34% 0.82μg	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	27% 4.03mg	0.61% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.24% 0.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	Recommended Dietary Allowance
Calcium	4% 40mg	0.37% 3.7mg	1000mg per day for Men 19-50 years
Copper	19.3% 0.17mg	5.46% 0.049mg	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	12.3% 0.98mg	8mg per day for Men 19-50 years
Magnesium	11% 45.4mg	6.3% 26.4mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	52% 1.2mg	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	11.2% 78.4mg	700mg per day for Men 19-50 years
Potassium	3.3% 112mg	2.73% 93mg	3400mg per day for Men 19-50 years
Selenium	0.99% 0.54μg	2.1% 1.16μg	55μg per day for Men 19-50 years
Sodium	0.21% 3.22mg	0.36% 5.4mg	1500mg per day for Men 19-50 years
Zinc	4.58% 0.5mg	7.44% 0.82mg	11mg per day for Men 19-50 years
Water	0.021% 0.76g	0.046% 1.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Blanched Almonds vs Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size:

• Blanched Almonds have 44.3 times more Vitamin E than Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size.
• While Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size contain 6.3 times more Vitamin B1, 1.9 times more Vitamin B2, 4.6 times more Vitamin B3, 4.7 times more Vitamin B5, 14 times more Vitamin B6, 6.6 times more Vitamin B9 and more Vitamin B12 than Blanched Almonds.
• Both Blanched Almonds as well as Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Blanched Almonds vs Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size:

• Blanched Almonds have 10.8 times more Calcium, 3.5 times more Copper, 1.7 times more Magnesium and 1.2 times more Potassium than Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size.
• While Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size contain 1.8 times more Iron, 3.8 times more Manganese, 2.1 times more Selenium and 1.6 times more Zinc than Blanched Almonds.
• Both Blanched Almonds and Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size have similar amounts of Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Blanched Almonds have 16.5 times more Fat, 7.9 times more Saturated Fat, 8.6 times more Omega 6 and 1.6 times more Protein than Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size.
• While Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size contain 26.4 times more Omega 3, 7.5 times more Carbohydrate, 8.1 times more Sugars and 1.6 times more Fiber than Blanched Almonds.
• Both Blanched Almonds and Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size have similar amounts of Energy per 100 kcal.
• Both Blanched Almonds as well as Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.