Comparing Nutrients in 100 calories Roasted Almonds VS POST, GRAPE-NUTS Flakes

Weight per 100 calories

• Roasted Almonds: 16.7g
• POST, GRAPE-NUTS Flakes: 26.6g

Roasted Almonds have 1.6 times more energy per 100g than POST, GRAPE-NUTS Flakes. It has very high energy density when compared to other foods. Cereals ready-to-eat, POST, GRAPE-NUTS Flakes having high energy density.

Discover which food has more nutrients per 100 calories - Roasted Almonds or POST, GRAPE-NUTS Flakes?

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
POST, GRAPE-NUTS Flakes	9%	8%	83%

Macro Nutrients

	Roasted Almonds	POST, GRAPE-NUTS Flakes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.06% 8.8g	1% 0.98g	97g per day for Men 19-50 years
Saturated Fat	2.14% 0.68g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	0.1% 0.002g	2.13% 0.034g	1.6g per day for Men 19-50 years
Omega 6	12.7% 2.16g	2.15% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.7% 3.5g	16.8% 22g	130g per day for Men 19-50 years
Sugars	1.12% 0.81g	5.58% 4.04g	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	0.002% 0.002g	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	% 0.002g	NA	g per day for Men 19-50 years
Sucrose	% 0.79g	NA	g per day for Men 19-50 years
Fiber	4.8% 1.82g	7.14% 2.7g	38g per day for Men 19-50 years
Protein	6.26% 3.5g	4.46% 2.5g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	POST, GRAPE-NUTS Flakes	Recommended Dietary Allowance
Vitamin A	0% 0μg	23% 206μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.07% 0.013mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	30.7% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.8% 0.61mg	28.6% 4.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.07% 0.054mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.75% 0.023mg	34.8% 0.45mg	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	2.3% 9.2μg	46% 184μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	57.6% 1.4μg	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	6.1% 36.7IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	26.6% 4mg	1.44% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.58% 0.69μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	POST, GRAPE-NUTS Flakes	Recommended Dietary Allowance
Calcium	4.5% 45mg	0.96% 9.57mg	1000mg per day for Men 19-50 years
Copper	20.4% 0.18mg	8.87% 0.08mg	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	7.8% 0.62mg	93% 7.42mg	8mg per day for Men 19-50 years
Magnesium	11% 46.7mg	6.4% 27mg	420mg per day for Men 19-50 years
Manganese	16.2% 0.37mg	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	11.3% 78.8mg	10.6% 74.5mg	700mg per day for Men 19-50 years
Potassium	3.5% 119mg	2.63% 89.4mg	3400mg per day for Men 19-50 years
Selenium	0.61% 0.33μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	0.033% 0.5mg	8.33% 125mg	1500mg per day for Men 19-50 years
Zinc	5.03% 0.55mg	19% 2.07mg	11mg per day for Men 19-50 years
Water	0.011% 0.4g	0.024% 0.88g	3700g per day for Men 19-50 years

Roasted Almonds VS POST, GRAPE-NUTS Flakes Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Roasted Almonds or POST, GRAPE-NUTS Flakes?

Lets compare vitamin content per 100 calories of Roasted Almonds vs POST, GRAPE-NUTS Flakes:

• 100 calories of Roasted Almonds have 18.6 times more Vitamin E than POST, GRAPE-NUTS Flakes.
• While 100 kcal of Cereals ready-to-eat, POST, GRAPE-NUTS Flakes contain more Vitamin A, 26.9 times more Vitamin B1, 2 times more Vitamin B2, 7.5 times more Vitamin B3, 19.9 times more Vitamin B6, 20 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Dry Roasted Almonds.
• 100 calories of Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B6, Vitamin B12 and Vitamin D
• 100 calories of POST, GRAPE-NUTS Flakes have insufficient amounts of Vitamin E
• Both Dry Roasted Almonds as well as Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have insufficient amounts of Vitamin C and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Roasted Almonds vs POST, GRAPE-NUTS Flakes:

• 100 calories of Roasted Almonds have 4.7 times more Calcium, 2.3 times more Copper, 1.7 times more Magnesium and 1.3 times more Potassium than POST, GRAPE-NUTS Flakes.
• While 100 kcal of Cereals ready-to-eat, POST, GRAPE-NUTS Flakes contain 11.9 times more Iron, 38 times more Selenium, 249.2 times more Sodium and 3.7 times more Zinc than Dry Roasted Almonds.
• Both Roasted Almonds and POST, GRAPE-NUTS Flakes contain similar levels of Phosphorus per 100 calories.
• 100 calories of Roasted Almonds lack sufficient amounts of Selenium
• 100 calories of POST, GRAPE-NUTS Flakes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Roasted Almonds have 8.9 times more Fat, 5.1 times more Saturated Fat, 5.9 times more Omega 6 and 1.4 times more Protein than POST, GRAPE-NUTS Flakes.
• While 100 kcal of Cereals ready-to-eat, POST, GRAPE-NUTS Flakes contain 20.4 times more Omega 3, 6.2 times more Carbohydrate, 5 times more Sugars and 1.5 times more Fiber than Dry Roasted Almonds.
• Both Roasted Almonds and POST, GRAPE-NUTS Flakes offer comparable quantities of Energy per 100 calories.
• 100 calories of Roasted Almonds provide inadequate amounts of Omega 3