Comparing Nutrients in 100 calories Blanched Almonds VS Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit

Weight per 100 calories

• Blanched Almonds: 17g
• Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit: 29.7g

Blanched Almonds have 1.8 times more energy per 100g than Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit. It has very high energy density when compared to other foods. Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit having high energy density.

Which food has more nutrients per 100 calories - Blanched Almonds or Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit	12%	5%	83%

Macro Nutrients

	Blanched Almonds	Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.18% 8.9g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	0.042% 0.001g	1.43% 0.023g	1.6g per day for Men 19-50 years
Omega 6	12.3% 2.1g	2% 0.34g	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% 23.4g	130g per day for Men 19-50 years
Sugars	1.1% 0.78g	0.38% 0.28g	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	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	% 0.005g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.76g	% 0.16g	g per day for Men 19-50 years
Fiber	4.4% 1.68g	9.7% 3.68g	38g per day for Men 19-50 years
Protein	6.48% 3.63g	6.02% 3.37g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit	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	6.92% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.27% 0.12mg	2.05% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	11.6% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.06% 0.053mg	1.83% 0.091mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.5% 0.019mg	3.9% 0.05mg	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	3.2% 12.8μg	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	27% 4.03mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.35% 0.42μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit	Recommended Dietary Allowance
Calcium	4% 40mg	1.66% 16.6mg	1000mg per day for Men 19-50 years
Copper	19.3% 0.17mg	12.5% 0.11mg	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	9.76% 0.78mg	8mg per day for Men 19-50 years
Magnesium	11% 45.4mg	9.2% 38.6mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	32.5% 0.75mg	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	16% 111mg	700mg per day for Men 19-50 years
Potassium	3.3% 112mg	3.33% 113mg	3400mg per day for Men 19-50 years
Selenium	0.99% 0.54μg	1.5% 0.83μg	55μg per day for Men 19-50 years
Sodium	0.21% 3.22mg	0.04% 0.59mg	1500mg per day for Men 19-50 years
Zinc	4.58% 0.5mg	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	0.021% 0.76g	0.049% 1.8g	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, original big biscuit:

• Blanched Almonds have 4.5 times more Vitamin B2 and more Vitamin E than Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit.
• While Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit contain 2.6 times more Vitamin B1, 3.1 times more Vitamin B3, 1.7 times more Vitamin B5, 2.6 times more Vitamin B6 and 1.5 times more Vitamin B9 than Blanched Almonds.
• Both Blanched Almonds as well as Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit have insufficient amounts of Vitamin A, Vitamin B12, 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, original big biscuit:

• Blanched Almonds have 2.4 times more Calcium and 1.5 times more Copper than Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit.
• While Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit contain 1.4 times more Iron, 2.4 times more Manganese, 1.4 times more Phosphorus, 1.5 times more Selenium and 1.7 times more Zinc than Blanched Almonds.
• Both Blanched Almonds and Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit have similar amounts of Magnesium and Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Blanched Almonds have 14.9 times more Fat, 5.5 times more Saturated Fat, 6.2 times more Omega 6 and 2.8 times more Sugars than Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit.
• While Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit contain 33.7 times more Omega 3, 7.4 times more Carbohydrate and 2.2 times more Fiber than Blanched Almonds.
• Both Blanched Almonds and Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit have similar amounts of Energy and Protein per 100 kcal.
• Both Blanched Almonds as well as Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 kcal.