Comparing Nutrients in 300 calories Cereals ready-to-eat, POST, COCOA PEBBLES VS Almonds

Weight per 300 calories

• Cereals ready-to-eat, POST, COCOA PEBBLES: 75.6g
• Almonds: 51.8g

Almonds have 1.5 times more energy per unit of mass than Cereals ready-to-eat, POST, COCOA PEBBLES, which is very high in comparison to other foods. Cereals ready-to-eat, POST, COCOA PEBBLES having high energy density.

Which food has more nutrients per 300 calories - Cereals ready-to-eat, POST, COCOA PEBBLES or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, COCOA PEBBLES	5%	9%	86%
Almonds	14%	72%	14%

Macro Nutrients

	Cereals ready-to-eat, POST, COCOA PEBBLES	Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.2% 3.1g	26.7% 26g	97g per day for Men 19-50 years
Saturated Fat	8.5% 2.72g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	0.71% 0.011g	0.097% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.38% 0.064g	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	50% 64.8g	8.6% 11g	130g per day for Men 19-50 years
Sugars	37.3% 27g	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	3.2% 1.2g	17% 6.48g	38g per day for Men 19-50 years
Protein	6.48% 3.63g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, COCOA PEBBLES	Almonds	Recommended Dietary Allowance
Vitamin A	65% 586μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82% 0.98mg	8.85% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87% 1.13mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	81.2% 13mg	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	99% 1.3mg	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	65% 261μg	5.7% 22.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	164% 3.93μg	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	34.8% 209IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.65% 0.098mg	88.5% 13.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.82% 0.98μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, COCOA PEBBLES	Almonds	Recommended Dietary Allowance
Calcium	1.66% 16.6mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	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	58.6% 4.7mg	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	5.58% 23.4mg	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	10.3% 71.8mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	4.3% 146mg	11% 380mg	3400mg per day for Men 19-50 years
Selenium	19.2% 10.6μg	3.86% 2.12μg	55μg per day for Men 19-50 years
Sodium	30% 449mg	0.035% 0.52mg	1500mg per day for Men 19-50 years
Zinc	35.7% 3.93mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	0.051% 1.9g	0.062% 2.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cereals ready-to-eat, POST, COCOA PEBBLES vs Almonds:

• Cereals ready-to-eat, POST, COCOA PEBBLES have more Vitamin A, 9.2 times more Vitamin B1, 1.9 times more Vitamin B2, 6.9 times more Vitamin B3, 18.1 times more Vitamin B6, 11.4 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Almonds.
• While Almonds contain 135.2 times more Vitamin E than Cereals ready-to-eat, POST, COCOA PEBBLES.
• Both Cereals ready-to-eat, POST, COCOA PEBBLES as well as Almonds have insufficient amounts of Vitamin C and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Cereals ready-to-eat, POST, COCOA PEBBLES vs Almonds:

• Cereals ready-to-eat, POST, COCOA PEBBLES have 2.4 times more Iron, 5 times more Selenium, 866.3 times more Sodium and 2.4 times more Zinc than Almonds.
• While Almonds contain 8.4 times more Calcium, 2.4 times more Copper, 6 times more Magnesium, 3.5 times more Phosphorus and 2.6 times more Potassium than Cereals ready-to-eat, POST, COCOA PEBBLES.

Comparison of macro-nutrients per 300 calories:

• Cereals ready-to-eat, POST, COCOA PEBBLES have 1.4 times more Saturated Fat, 5.8 times more Carbohydrate and 12 times more Sugars than Almonds.
• While Almonds contain 8.4 times more Fat, 99.4 times more Omega 6, 5.4 times more Fiber and 3 times more Protein than Cereals ready-to-eat, POST, COCOA PEBBLES.
• Both Cereals ready-to-eat, POST, COCOA PEBBLES and Almonds have similar amounts of Energy per 300 kcal.
• Both Cereals ready-to-eat, POST, COCOA PEBBLES as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.