Comparing Nutrients in 300 calories POST Bran Flakes VS Almonds

Weight per 300 calories

• POST Bran Flakes: 92g
• Almonds: 51.8g

Almonds have 1.8 times more energy per unit of mass than Cereals ready-to-eat, POST Bran Flakes, which is very high in comparison to other foods. POST Bran Flakes having high energy density.

Which food has more nutrients per 300 calories - POST Bran Flakes or Almonds?

Macros Ratio

	Protein	Fat	Carbs
POST Bran Flakes	10%	5%	85%
Almonds	14%	72%	14%

Macro Nutrients

	POST Bran Flakes	Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.92g	26.7% 26g	97g per day for Men 19-50 years
Saturated Fat	1.14% 0.37g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	4.97% 0.08g	0.097% 0.002g	1.6g per day for Men 19-50 years
Omega 6	5.98% 1g	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	56.6% 73.6g	8.6% 11g	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	0.079% 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	16% 9.05g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	POST Bran Flakes	Almonds	Recommended Dietary Allowance
Vitamin A	76% 685μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	99% 1.2mg	8.85% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.3mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	95% 15.3mg	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	120% 1.55mg	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	153% 610μg	5.7% 22.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	191% 4.57μg	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	20.3% 122IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.7% 0.7mg	88.5% 13.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.07% 1.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	POST Bran Flakes	Almonds	Recommended Dietary Allowance
Calcium	4.02% 40.2mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	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	320% 25.6mg	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	50% 209mg	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	58.7% 411mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	14.3% 488mg	11% 380mg	3400mg per day for Men 19-50 years
Selenium	87.3% 48μg	3.86% 2.12μg	55μg per day for Men 19-50 years
Sodium	33% 494mg	0.035% 0.52mg	1500mg per day for Men 19-50 years
Zinc	41.6% 4.57mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	0.084% 3.1g	0.062% 2.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of POST Bran Flakes vs Almonds:

• Cereals ready-to-eat, POST Bran Flakes have more Vitamin A, 11.2 times more Vitamin B1, 2.2 times more Vitamin B2, 8.1 times more Vitamin B3, 21.9 times more Vitamin B6, 26.8 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Almonds.
• While Almonds contain 18.9 times more Vitamin E than Cereals ready-to-eat, POST Bran Flakes.
• Both Cereals ready-to-eat, POST Bran Flakes as well as Almonds have insufficient amounts of Vitamin C and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for POST Bran Flakes vs Almonds:

• Cereals ready-to-eat, POST Bran Flakes have 13.3 times more Iron, 1.5 times more Magnesium, 1.6 times more Phosphorus, 1.3 times more Potassium, 22.6 times more Selenium, 953.2 times more Sodium and 2.8 times more Zinc than Almonds.
• While Almonds contain 3.5 times more Calcium than Cereals ready-to-eat, POST Bran Flakes.
• Both Cereals ready-to-eat, POST Bran Flakes and Almonds have similar amounts of Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cereals ready-to-eat, POST Bran Flakes have 51.2 times more Omega 3, 6.6 times more Carbohydrate, 7.5 times more Sugars and 2.6 times more Fiber than Almonds.
• While Almonds contain 13.5 times more Fat, 5.4 times more Saturated Fat and 6.3 times more Omega 6 than Cereals ready-to-eat, POST Bran Flakes.
• Both Cereals ready-to-eat, POST Bran Flakes and Almonds have similar amounts of Energy and Protein per 300 kcal.
• Both Cereals ready-to-eat, POST Bran Flakes as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.