Comparing Nutrients in 300 calories Cereals, oats, instant, fortified, maple and brown sugar, dry VS Almonds

Weight per 300 calories

• Cereals, oats, instant, fortified, maple and brown sugar, dry: 77.7g
• Almonds: 51.8g

Almonds have 1.5 times more energy per unit of mass than Cereals, oats, instant, fortified, maple and brown sugar, dry, which is very high in comparison to other foods. Cereals, oats, instant, fortified, maple and brown sugar, dry having high energy density.

Which food has more nutrients per 300 calories - Cereals, oats, instant, fortified, maple and brown sugar, dry or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Cereals, oats, instant, fortified, maple and brown sugar, dry	10%	11%	79%
Almonds	14%	72%	14%

Macro Nutrients

	Cereals, oats, instant, fortified, maple and brown sugar, dry	Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.68g	26.7% 26g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.6g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	2.48% 0.04g	0.097% 0.002g	1.6g per day for Men 19-50 years
Omega 6	7.08% 1.2g	37.6% 6.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 59.6g	8.6% 11g	130g per day for Men 19-50 years
Sugars	32.5% 23.5g	3.1% 2.25g	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	0.19% 0.14g	0.079% 0.057g	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	% 0.3g	% 0.088g	g per day for Men 19-50 years
Sucrose	% 23g	% 2.05g	g per day for Men 19-50 years
Fiber	14.7% 5.6g	17% 6.48g	38g per day for Men 19-50 years
Protein	13% 7.2g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Cereals, oats, instant, fortified, maple and brown sugar, dry	Almonds	Recommended Dietary Allowance
Vitamin A	59.8% 538μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69.2% 0.83mg	8.85% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.12mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.58% 0.48mg	4.9% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.5% 1.14mg	5.46% 0.071mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	98% 29.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	28.8% 115μg	5.7% 22.8μg	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	2.64% 0.4mg	88.5% 13.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.91% 1.1μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, oats, instant, fortified, maple and brown sugar, dry	Almonds	Recommended Dietary Allowance
Calcium	20% 201mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	20.7% 0.19mg	59.4% 0.53mg	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	101% 8.05mg	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	77.6% 1.8mg	49% 1.13mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	52% 23.5μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	34% 237mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	8.25% 281mg	11% 380mg	3400mg per day for Men 19-50 years
Selenium	23.7% 13μg	3.86% 2.12μg	55μg per day for Men 19-50 years
Sodium	26% 392mg	0.035% 0.52mg	1500mg per day for Men 19-50 years
Zinc	12% 1.34mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	0.13% 4.97g	0.062% 2.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cereals, oats, instant, fortified, maple and brown sugar, dry vs Almonds:

• Cereals, oats, instant, fortified, maple and brown sugar, dry have more Vitamin A, 7.8 times more Vitamin B1, 1.3 times more Vitamin B2, 4.9 times more Vitamin B3, 2 times more Vitamin B5, 16 times more Vitamin B6 and 5 times more Vitamin B9 than Almonds.
• While Almonds contain 33.5 times more Vitamin E than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• Both Cereals, oats, instant, fortified, maple and brown sugar, dry as well as Almonds have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Cereals, oats, instant, fortified, maple and brown sugar, dry vs Almonds:

• Cereals, oats, instant, fortified, maple and brown sugar, dry have 1.4 times more Calcium, 4.2 times more Iron, 1.6 times more Manganese, 6.1 times more Selenium and 757.5 times more Sodium than Almonds.
• While Almonds contain 2.9 times more Copper, 2 times more Magnesium and 1.4 times more Potassium than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• Both Cereals, oats, instant, fortified, maple and brown sugar, dry and Almonds have similar amounts of Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cereals, oats, instant, fortified, maple and brown sugar, dry have 5.3 times more Carbohydrate and 10.4 times more Sugars than Almonds.
• While Almonds contain 7 times more Fat, 3.3 times more Saturated Fat, 5.3 times more Omega 6 and 1.5 times more Protein than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• Both Cereals, oats, instant, fortified, maple and brown sugar, dry and Almonds have similar amounts of Energy and Fiber per 300 kcal.
• Both Cereals, oats, instant, fortified, maple and brown sugar, dry as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.