Comparing Nutrients in 300 calories Cereals ready-to-eat, GENERAL MILLS, CHEERIOS VS Almond paste

Weight per 300 calories

• Cereals ready-to-eat, GENERAL MILLS, CHEERIOS: 80.6g
• Almond paste: 65.5g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 300 calories - Cereals ready-to-eat, GENERAL MILLS, CHEERIOS or Almond paste?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	12%	15%	73%
Almond paste	8%	52%	40%

Macro Nutrients

	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Almond paste	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.5% 5.32g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	4.03% 1.3g	5.4% 1.72g	32g per day for Men 19-50 years
Omega 3	3.43% 0.055g	8.15% 0.13g	1.6g per day for Men 19-50 years
Omega 6	10.4% 1.77g	21.5% 3.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.4% 59g	24% 31.3g	130g per day for Men 19-50 years
Sugars	5% 3.63g	32.8% 23.7g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	21.4% 8.15g	8.27% 3.14g	38g per day for Men 19-50 years
Protein	18% 10g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Almond paste	Recommended Dietary Allowance
Vitamin A	88.7% 798μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.4% 1.05mg	4.48% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.2% 0.081mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	5.82% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1.5% 0.074mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	111% 1.44mg	1.8% 0.024mg	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	144% 576μg	12% 48μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	227% 5.46μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	19% 17.3mg	0.073% 0.066mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	19.2% 115IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.2% 0.33mg	59% 8.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.34% 1.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Almond paste	Recommended Dietary Allowance
Calcium	28.8% 288mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	34.7% 0.31mg	33% 0.3mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	291% 23.3mg	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	22% 92mg	20.3% 85mg	420mg per day for Men 19-50 years
Manganese	125% 2.87mg	24.4% 0.56mg	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	41% 288mg	24% 169mg	700mg per day for Men 19-50 years
Potassium	15% 510mg	6.05% 206mg	3400mg per day for Men 19-50 years
Selenium	36.5% 20μg	5% 2.75μg	55μg per day for Men 19-50 years
Sodium	26.7% 401mg	0.39% 5.9mg	1500mg per day for Men 19-50 years
Zinc	98% 11mg	8.8% 0.97mg	11mg per day for Men 19-50 years
Water	0.082% 3.03g	0.25% 9.22g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, GENERAL MILLS, CHEERIOS VS Almond Paste Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cereals ready-to-eat, GENERAL MILLS, CHEERIOS or Almond paste?

Lets compare vitamin content per 300 calories of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS vs Almond paste:

• 300 calories of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS have more Vitamin A, 19.5 times more Vitamin B1, 15.5 times more Vitamin B3, 61.2 times more Vitamin B6, 12 times more Vitamin B9, more Vitamin B12, 263.5 times more Vitamin C and more Vitamin D than Almond paste.
• While 300 kcal of Almond paste contain 3.4 times more Vitamin B2 and 26.8 times more Vitamin E than Cereals ready-to-eat, GENERAL MILLS, CHEERIOS.
• 300 calories of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS have insufficient amounts of Vitamin E
• 300 calories of Almond paste have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B6, Vitamin B12, Vitamin C and Vitamin D
• Both Cereals ready-to-eat, GENERAL MILLS, CHEERIOS as well as Almond paste have insufficient amounts of Vitamin K in 300 calories.

Comparing minerals per 300 calories for Cereals ready-to-eat, GENERAL MILLS, CHEERIOS vs Almond paste:

• 300 calories of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS have 2.6 times more Calcium, 22.2 times more Iron, 5.1 times more Manganese, 1.7 times more Phosphorus, 2.5 times more Potassium, 7.3 times more Selenium, 68 times more Sodium and 11.1 times more Zinc than Almond paste.
• Both Cereals ready-to-eat, GENERAL MILLS, CHEERIOS and Almond paste contain similar levels of Copper and Magnesium per 300 calories.
• 300 calories of Almond paste lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS have 1.9 times more Carbohydrate, 2.6 times more Fiber and 1.7 times more Protein than Almond paste.
• While 300 kcal of Almond paste contain 3.4 times more Fat, 2.4 times more Omega 3, 2.1 times more Omega 6 and 6.5 times more Sugars than Cereals ready-to-eat, GENERAL MILLS, CHEERIOS.
• Both Cereals ready-to-eat, GENERAL MILLS, CHEERIOS and Almond paste offer comparable quantities of Energy per 300 calories.
• 300 calories of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS provide inadequate amounts of Omega 3