Comparing Nutrients in 300 calories Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS VS Blanched Almonds

Weight per 300 calories

• Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS: 80.4g
• Blanched Almonds: 50.8g

Blanched Almonds have 1.6 times more energy per unit of mass than Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS, which is very high in comparison to other foods. Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS having high energy density.

Which food has more nutrients per 300 calories - Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS or Blanched Almonds?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS	9%	4%	87%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS	Blanched Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	27.5% 26.7g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	6.3% 2g	32g per day for Men 19-50 years
Omega 3	NA	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	NA	37% 6.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	22.5% 16.3g	3.25% 2.35g	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	% 0.015g	g per day for Men 19-50 years
Sucrose	NA	% 2.27g	g per day for Men 19-50 years
Fiber	21% 8.04g	13.2% 5.03g	38g per day for Men 19-50 years
Protein	11.7% 6.58g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	8.1% 0.097mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.8% 0.088mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.38mg	11% 1.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.3% 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	6.03% 24μg	6.23% 25μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	7.04% 0.17μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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	4.34% 0.65mg	80.5% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1% 1.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS	Blanched Almonds	Recommended Dietary Allowance
Calcium	2.9% 29mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	NA	58% 0.52mg	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	32.8% 2.62mg	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	14% 58.7mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	NA	40.6% 0.93mg	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	31.4% 220mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	7.95% 270mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	NA	2.96% 1.63μg	55μg per day for Men 19-50 years
Sodium	0.75% 11.3mg	0.64% 9.66mg	1500mg per day for Men 19-50 years
Zinc	20.3% 2.23mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	0.13% 4.83g	0.062% 2.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS vs Blanched Almonds:

• Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS have 1.7 times more Vitamin B1, 2.5 times more Vitamin B3, 3.9 times more Vitamin B6 and more Vitamin B12 than Blanched Almonds.
• While Blanched Almonds contain 4.1 times more Vitamin B2 and 18.5 times more Vitamin E than Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS.
• Both Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS and Blanched Almonds have similar amounts of Vitamin B9 per 300 kcal.
• Both Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS as well as Blanched Almonds have insufficient amounts of Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS vs Blanched Almonds:

• Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS have 1.6 times more Iron and 1.5 times more Zinc than Blanched Almonds.
• While Blanched Almonds contain 4.1 times more Calcium and 2.3 times more Magnesium than Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS.
• Both Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS and Blanched Almonds have similar amounts of Phosphorus and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS have 6.9 times more Carbohydrate, 6.9 times more Sugars and 1.6 times more Fiber than Blanched Almonds.
• While Blanched Almonds contain 18.1 times more Fat, more Saturated Fat and 1.7 times more Protein than Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS.
• Both Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS and Blanched Almonds have similar amounts of Energy per 300 kcal.
• Both Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.