Comparing Nutrients in 300 calories Cereals ready-to-eat, ALPEN VS Roasted Almonds

Weight per 300 calories

• Cereals ready-to-eat, ALPEN: 85.2g
• Roasted Almonds: 50.2g

Dry Roasted Almonds have 1.7 times more energy per unit of mass than Cereals ready-to-eat, ALPEN, which is very high in comparison to other foods. Cereals ready-to-eat, ALPEN having high energy density.

Which food has more nutrients per 300 calories - Cereals ready-to-eat, ALPEN or Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, ALPEN	12%	8%	80%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Cereals ready-to-eat, ALPEN	Roasted Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	27% 26.4g	97g per day for Men 19-50 years
Saturated Fat	1.32% 0.42g	6.4% 2.05g	32g per day for Men 19-50 years
Omega 3	2.34% 0.038g	0.31% 0.005g	1.6g per day for Men 19-50 years
Omega 6	4.4% 0.75g	38.2% 6.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.6% 64.5g	8.1% 10.5g	130g per day for Men 19-50 years
Sugars	23.5% 17g	3.36% 2.44g	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	NA	0.007% 0.005g	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	NA	% 0.005g	g per day for Men 19-50 years
Sucrose	NA	% 2.4g	g per day for Men 19-50 years
Fiber	20.4% 7.76g	14.4% 5.47g	38g per day for Men 19-50 years
Protein	17% 9.55g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, ALPEN	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.4% 0.34mg	3.2% 0.039mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.2% 0.34mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	11.4% 1.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.22% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.4% 0.24mg	5.25% 0.068mg	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	6.4% 25.6μg	6.9% 27.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.26% 0.1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	8.24% 7.4mg	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	2.9% 0.43mg	80% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.78% 2.13μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, ALPEN	Roasted Almonds	Recommended Dietary Allowance
Calcium	12.5% 125mg	13.4% 134mg	1000mg per day for Men 19-50 years
Copper	28.4% 0.26mg	61.3% 0.55mg	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	32% 2.56mg	23.4% 1.87mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	NA	48.7% 1.1mg	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	45% 316mg	33.8% 236mg	700mg per day for Men 19-50 years
Potassium	10.5% 356mg	10.5% 358mg	3400mg per day for Men 19-50 years
Selenium	27% 14.7μg	1.82% 1μg	55μg per day for Men 19-50 years
Sodium	1.53% 23mg	0.1% 1.5mg	1500mg per day for Men 19-50 years
Zinc	23.2% 2.56mg	15% 1.66mg	11mg per day for Men 19-50 years
Water	0.17% 6.3g	0.033% 1.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cereals ready-to-eat, ALPEN vs Roasted Almonds:

• Cereals ready-to-eat, ALPEN have 8.8 times more Vitamin B1, 3.5 times more Vitamin B6, more Vitamin B12 and more Vitamin C than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.8 times more Vitamin B2 and 27.6 times more Vitamin E than Cereals ready-to-eat, ALPEN.
• Both Cereals ready-to-eat, ALPEN and Dry Roasted Almonds have similar amounts of Vitamin B3 and Vitamin B9 per 300 kcal.
• Both Cereals ready-to-eat, ALPEN as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Cereals ready-to-eat, ALPEN vs Roasted Almonds:

• Cereals ready-to-eat, ALPEN have 1.4 times more Iron, 1.3 times more Phosphorus, 14.7 times more Selenium and 1.5 times more Zinc than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.2 times more Copper and 1.7 times more Magnesium than Cereals ready-to-eat, ALPEN.
• Both Cereals ready-to-eat, ALPEN and Dry Roasted Almonds have similar amounts of Calcium and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cereals ready-to-eat, ALPEN have 6.1 times more Carbohydrate, 7 times more Sugars and 1.4 times more Fiber than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 9.4 times more Fat, 4.9 times more Saturated Fat and 8.7 times more Omega 6 than Cereals ready-to-eat, ALPEN.
• Both Cereals ready-to-eat, ALPEN and Dry Roasted Almonds have similar amounts of Energy and Protein per 300 kcal.
• Both Cereals ready-to-eat, ALPEN as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.