Comparing Nutrients in 300 calories Cereals ready-to-eat, BARBARA'S PUFFINS, original VS Almonds

Weight per 300 calories

• Cereals ready-to-eat, BARBARA'S PUFFINS, original: 90g
• Almonds: 51.8g

Almonds have 1.7 times more energy per unit of mass than Cereals ready-to-eat, BARBARA'S PUFFINS, original, which is very high in comparison to other foods. Cereals ready-to-eat, BARBARA'S PUFFINS, original having high energy density.

Which food has more nutrients per 300 calories - Cereals ready-to-eat, BARBARA'S PUFFINS, original or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, BARBARA'S PUFFINS, original	7%	8%	85%
Almonds	14%	72%	14%

Macro Nutrients

	Cereals ready-to-eat, BARBARA'S PUFFINS, original	Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.44% 3.33g	26.7% 26g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	2.3% 0.037g	0.097% 0.002g	1.6g per day for Men 19-50 years
Omega 6	5.43% 0.92g	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	58.2% 75.7g	8.6% 11g	130g per day for Men 19-50 years
Sugars	23% 16.7g	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	0.079% 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	NA	% 0.088g	g per day for Men 19-50 years
Sucrose	NA	% 2.05g	g per day for Men 19-50 years
Fiber	44% 16.7g	17% 6.48g	38g per day for Men 19-50 years
Protein	12% 6.68g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, BARBARA'S PUFFINS, original	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	8.85% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.7% 0.061mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.7% 1.7mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.9% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	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	4.28% 17μg	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	55.7% 50mg	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	5.35% 0.8mg	88.5% 13.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.53% 0.63μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, BARBARA'S PUFFINS, original	Almonds	Recommended Dietary Allowance
Calcium	6.3% 63mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	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	15% 1.2mg	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	23% 96mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	NA	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	16.2% 114mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	8.35% 284mg	11% 380mg	3400mg per day for Men 19-50 years
Selenium	27.4% 15μg	3.86% 2.12μg	55μg per day for Men 19-50 years
Sodium	42.3% 634mg	0.035% 0.52mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	0.087% 3.23g	0.062% 2.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cereals ready-to-eat, BARBARA'S PUFFINS, original vs Almonds:

• Cereals ready-to-eat, BARBARA'S PUFFINS, original have 3.1 times more Vitamin B6 and more Vitamin C than Almonds.
• While Almonds contain 9.6 times more Vitamin B2, 1.3 times more Vitamin B9 and 16.6 times more Vitamin E than Cereals ready-to-eat, BARBARA'S PUFFINS, original.
• Both Cereals ready-to-eat, BARBARA'S PUFFINS, original and Almonds have similar amounts of Vitamin B1 and Vitamin B3 per 300 kcal.
• Both Cereals ready-to-eat, BARBARA'S PUFFINS, original as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Cereals ready-to-eat, BARBARA'S PUFFINS, original vs Almonds:

• Cereals ready-to-eat, BARBARA'S PUFFINS, original have 7.1 times more Selenium and 1224.1 times more Sodium than Almonds.
• While Almonds contain 2.2 times more Calcium, 2 times more Copper, 1.6 times more Iron, 1.5 times more Magnesium, 2.2 times more Phosphorus, 1.3 times more Potassium and 1.4 times more Zinc than Cereals ready-to-eat, BARBARA'S PUFFINS, original.

Comparison of macro-nutrients per 300 calories:

• Cereals ready-to-eat, BARBARA'S PUFFINS, original have 6.8 times more Carbohydrate, 7.4 times more Sugars and 2.6 times more Fiber than Almonds.
• While Almonds contain 7.8 times more Fat, more Saturated Fat, 6.9 times more Omega 6 and 1.6 times more Protein than Cereals ready-to-eat, BARBARA'S PUFFINS, original.
• Both Cereals ready-to-eat, BARBARA'S PUFFINS, original and Almonds have similar amounts of Energy per 300 kcal.
• Both Cereals ready-to-eat, BARBARA'S PUFFINS, original as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.