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

Weight per 300 calories

• Cereals ready-to-eat, ALPEN: 85.2g
• Oil Roasted Almonds: 49.4g

Oil 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 Oil Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, ALPEN	12%	8%	80%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Cereals ready-to-eat, ALPEN	Oil 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	28% 27.3g	97g per day for Men 19-50 years
Saturated Fat	1.32% 0.42g	6.5% 2.08g	32g per day for Men 19-50 years
Omega 3	2.34% 0.038g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	4.4% 0.75g	39.3% 6.7g	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	6.72% 8.74g	130g per day for Men 19-50 years
Sugars	23.5% 17g	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	NA	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	NA	% 0.02g	g per day for Men 19-50 years
Sucrose	NA	% 2.16g	g per day for Men 19-50 years
Fiber	20.4% 7.76g	13.7% 5.2g	38g per day for Men 19-50 years
Protein	17% 9.55g	18.7% 10.5g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, ALPEN	Oil 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	3.8% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.2% 0.34mg	29.7% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	2.26% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.4% 0.24mg	4.5% 0.058mg	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	3.34% 13.3μg	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	85.6% 13mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	12.5% 125mg	14.4% 144mg	1000mg per day for Men 19-50 years
Copper	28.4% 0.26mg	52.4% 0.47mg	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	22.7% 1.8mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	32.2% 135mg	420mg per day for Men 19-50 years
Manganese	NA	53% 1.2mg	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% 230mg	700mg per day for Men 19-50 years
Potassium	10.5% 356mg	10% 345mg	3400mg per day for Men 19-50 years
Selenium	27% 14.7μg	3.7% 2.03μg	55μg per day for Men 19-50 years
Sodium	1.53% 23mg	0.033% 0.49mg	1500mg per day for Men 19-50 years
Zinc	23.2% 2.56mg	13.8% 1.5mg	11mg per day for Men 19-50 years
Water	0.17% 6.3g	0.037% 1.4g	3700g per day for Men 19-50 years

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

• Cereals ready-to-eat, ALPEN have 7.5 times more Vitamin B1, 4.1 times more Vitamin B6, 1.9 times more Vitamin B9, more Vitamin B12 and more Vitamin C than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 29.5 times more Vitamin E than Cereals ready-to-eat, ALPEN.
• Both Cereals ready-to-eat, ALPEN and Oil Roasted Almonds have similar amounts of Vitamin B2 and Vitamin B3 per 300 kcal.
• Both Cereals ready-to-eat, ALPEN as well as Oil 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 Oil Roasted Almonds:

• Cereals ready-to-eat, ALPEN have 1.4 times more Iron, 1.4 times more Phosphorus, 7.3 times more Selenium and 1.7 times more Zinc than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.8 times more Copper and 1.7 times more Magnesium than Cereals ready-to-eat, ALPEN.
• Both Cereals ready-to-eat, ALPEN and Oil 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 7.4 times more Carbohydrate, 7.6 times more Sugars and 1.5 times more Fiber than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 9.7 times more Fat, 4.9 times more Saturated Fat and 8.9 times more Omega 6 than Cereals ready-to-eat, ALPEN.
• Both Cereals ready-to-eat, ALPEN and Oil Roasted Almonds have similar amounts of Energy and Protein per 300 kcal.
• Both Cereals ready-to-eat, ALPEN as well as Oil Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.