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

Weight per 300 calories

• Cereals ready-to-eat, granola, homemade: 61.3g
• Oil Roasted Almonds: 49.4g

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

Discover which food has more nutrients per 300 calories - Cereals ready-to-eat, granola, homemade or Oil Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, granola, homemade	11%	45%	44%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Cereals ready-to-eat, granola, homemade	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	15.4% 15g	28% 27.3g	97g per day for Men 19-50 years
Saturated Fat	7.6% 2.43g	6.5% 2.08g	32g per day for Men 19-50 years
Omega 3	23.4% 0.37g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	26% 4.4g	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	25.4% 33g	6.72% 8.74g	130g per day for Men 19-50 years
Sugars	16.8% 12g	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	14.4% 5.46g	13.7% 5.2g	38g per day for Men 19-50 years
Protein	15% 8.4g	18.7% 10.5g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, granola, homemade	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.068% 0.61μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	3.8% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	29.7% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.23% 0.46mg	2.26% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.5% 0.23mg	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	13% 51.5μg	3.34% 13.3μg	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	0.82% 0.74mg	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	45.4% 6.8mg	85.6% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.7% 3.25μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, granola, homemade	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	4.66% 46.6mg	14.4% 144mg	1000mg per day for Men 19-50 years
Copper	44% 0.4mg	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	30.3% 2.42mg	22.7% 1.8mg	8mg per day for Men 19-50 years
Magnesium	24.5% 103mg	32.2% 135mg	420mg per day for Men 19-50 years
Manganese	107% 2.45mg	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	37.8% 264mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	9.73% 331mg	10% 345mg	3400mg per day for Men 19-50 years
Selenium	28.3% 15.6μg	3.7% 2.03μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.033% 0.49mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.56mg	13.8% 1.5mg	11mg per day for Men 19-50 years
Water	0.097% 3.6g	0.037% 1.4g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, Granola, Homemade VS Oil Roasted Almonds Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cereals ready-to-eat, granola, homemade or Oil Roasted Almonds?

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

• 300 calories of Cereals ready-to-eat, granola, homemade have 7.4 times more Vitamin B1, 4.1 times more Vitamin B5, 3.9 times more Vitamin B6 and 3.9 times more Vitamin B9 than Oil Roasted Almonds.
• While 300 kcal of Oil Roasted Almonds contain 1.8 times more Vitamin B2 and 1.9 times more Vitamin E than Cereals ready-to-eat, granola, homemade.
• Both Cereals ready-to-eat, granola, homemade and Oil Roasted Almonds provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of Oil Roasted Almonds have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Cereals ready-to-eat, granola, homemade as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 calories.

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

• 300 calories of Cereals ready-to-eat, granola, homemade have 1.3 times more Iron, 2 times more Manganese, 7.7 times more Selenium and 1.7 times more Zinc than Oil Roasted Almonds.
• While 300 kcal of Oil Roasted Almonds contain 3.1 times more Calcium and 1.3 times more Magnesium than Cereals ready-to-eat, granola, homemade.
• Both Cereals ready-to-eat, granola, homemade and Oil Roasted Almonds contain similar levels of Copper, Phosphorus and Potassium per 300 calories.
• 300 calories of Cereals ready-to-eat, granola, homemade lack sufficient amounts of Calcium
• 300 calories of Oil Roasted Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cereals ready-to-eat, granola, homemade have more Omega 3, 3.8 times more Carbohydrate and 5.4 times more Sugars than Oil Roasted Almonds.
• While 300 kcal of Oil Roasted Almonds contain 1.8 times more Fat, 1.5 times more Omega 6 and 1.3 times more Protein than Cereals ready-to-eat, granola, homemade.
• Both Cereals ready-to-eat, granola, homemade and Oil Roasted Almonds offer comparable quantities of Energy, Saturated Fat and Fiber per 300 calories.
• 300 calories of Oil Roasted Almonds provide inadequate amounts of Omega 3