Comparing Nutrients in 100 calories Oil Roasted Almonds VS Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size

Weight per 100 calories

• Oil Roasted Almonds: 16.5g
• Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size: 28.5g

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

Discover which food has more nutrients per 100 calories - Oil Roasted Almonds or Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	12%	5%	83%

Macro Nutrients

	Oil Roasted Almonds	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.37% 9.1g	0.62% 0.6g	97g per day for Men 19-50 years
Saturated Fat	2.17% 0.69g	0.36% 0.11g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.12% 0.018g	1.6g per day for Men 19-50 years
Omega 6	13% 2.23g	2.07% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.24% 2.9g	18% 23g	130g per day for Men 19-50 years
Sugars	1.03% 0.75g	0.35% 0.26g	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	% 0.007g	NA	g per day for Men 19-50 years
Sucrose	% 0.72g	NA	g per day for Men 19-50 years
Fiber	4.55% 1.73g	9.3% 3.53g	38g per day for Men 19-50 years
Protein	6.25% 3.5g	6% 3.36g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Cereals ready-to-eat, POST, Shredded Wheat, original 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	1.26% 0.015mg	6.9% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.9% 0.13mg	1.97% 0.026mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	10% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.75% 0.038mg	4.56% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.5% 0.019mg	3.07% 0.04mg	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	1.1% 4.45μg	2.85% 11.4μg	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	28.5% 4.28mg	1.23% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.36% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Recommended Dietary Allowance
Calcium	4.8% 48mg	1.65% 16.5mg	1000mg per day for Men 19-50 years
Copper	17.5% 0.16mg	10.6% 0.095mg	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	7.58% 0.61mg	8.9% 0.71mg	8mg per day for Men 19-50 years
Magnesium	10.7% 45mg	9.02% 38mg	420mg per day for Men 19-50 years
Manganese	17.6% 0.41mg	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% 76.8mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	3.4% 115mg	3.24% 110mg	3400mg per day for Men 19-50 years
Selenium	1.23% 0.68μg	3.06% 1.7μg	55μg per day for Men 19-50 years
Sodium	0.011% 0.16mg	0.038% 0.57mg	1500mg per day for Men 19-50 years
Zinc	4.6% 0.51mg	7.9% 0.87mg	11mg per day for Men 19-50 years
Water	0.012% 0.46g	0.023% 0.85g	3700g per day for Men 19-50 years

Oil Roasted Almonds VS Cereals Ready-to-eat, POST, Shredded Wheat, Original Spoon-size Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Oil Roasted Almonds or Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size?

Lets compare vitamin content per 100 calories of Oil Roasted Almonds vs Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size:

• 100 calories of Oil Roasted Almonds have 5 times more Vitamin B2 and 23.1 times more Vitamin E than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size.
• While 100 kcal of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size contain 5.5 times more Vitamin B1, 2.7 times more Vitamin B3, 6 times more Vitamin B5, 2.1 times more Vitamin B6 and 2.6 times more Vitamin B9 than Oil Roasted Almonds.
• 100 calories of Oil Roasted Almonds have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin B9
• 100 calories of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have insufficient amounts of Vitamin B2 and Vitamin E
• Both Oil Roasted Almonds as well as Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Oil Roasted Almonds vs Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size:

• 100 calories of Oil Roasted Almonds have 2.9 times more Calcium and 1.7 times more Copper than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size.
• While 100 kcal of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size contain 1.4 times more Phosphorus, 2.5 times more Selenium and 1.7 times more Zinc than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size contain similar levels of Iron, Magnesium and Potassium per 100 calories.
• 100 calories of Oil Roasted Almonds lack sufficient amounts of Selenium
• 100 calories of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Oil Roasted Almonds have 15.2 times more Fat, 6.1 times more Saturated Fat and 6.3 times more Omega 6 than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size.
• While 100 kcal of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size contain 8 times more Carbohydrate and 2 times more Fiber than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size offer comparable quantities of Energy and Protein per 100 calories.
• Both Oil Roasted Almonds as well as Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size provide inadequate amounts of Omega 3 in 100 calories.