Comparing Nutrients in 300 calories Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch VS Roasted Almonds

Weight per 300 calories

• Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch: 77g
• Roasted Almonds: 50.2g

Dry Roasted Almonds have 1.5 times more energy per unit of mass than Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch, which is very high in comparison to other foods. Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch having high energy density.

Discover which food has more nutrients per 300 calories - Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch or Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch	10%	20%	70%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch	Roasted Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.98% 6.77g	27% 26.4g	97g per day for Men 19-50 years
Saturated Fat	2.64% 0.85g	6.4% 2.05g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	0.31% 0.005g	1.6g per day for Men 19-50 years
Omega 6	13.7% 2.32g	38.2% 6.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.5g	8.1% 10.5g	130g per day for Men 19-50 years
Sugars	18.6% 13.5g	3.36% 2.44g	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	0.007% 0.005g	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	% 0.005g	g per day for Men 19-50 years
Sucrose	NA	% 2.4g	g per day for Men 19-50 years
Fiber	22.7% 8.6g	14.4% 5.47g	38g per day for Men 19-50 years
Protein	13.5% 7.54g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	32.3% 291μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.5% 0.46mg	3.2% 0.039mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.4% 0.54mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41% 6.54mg	11.4% 1.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.22% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.3% 0.62mg	5.25% 0.068mg	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	65% 261μg	6.9% 27.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	80% 1.92μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.085% 0.077mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	8.7% 52.3IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.4% 1.26mg	80% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.3% 2.77μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch	Roasted Almonds	Recommended Dietary Allowance
Calcium	3.4% 34mg	13.4% 134mg	1000mg per day for Men 19-50 years
Copper	30.8% 0.28mg	61.3% 0.55mg	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	269% 21.5mg	23.4% 1.87mg	8mg per day for Men 19-50 years
Magnesium	18% 75.4mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	NA	48.7% 1.1mg	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	30.7% 215mg	33.8% 236mg	700mg per day for Men 19-50 years
Potassium	7.9% 268mg	10.5% 358mg	3400mg per day for Men 19-50 years
Selenium	44.8% 24.6μg	1.82% 1μg	55μg per day for Men 19-50 years
Sodium	12.2% 183mg	0.1% 1.5mg	1500mg per day for Men 19-50 years
Zinc	17.5% 1.92mg	15% 1.66mg	11mg per day for Men 19-50 years
Water	0.12% 4.3g	0.033% 1.2g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, POST GREAT GRAINS Banana Nut Crunch VS Roasted Almonds Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch or Roasted Almonds?

Lets compare vitamin content per 300 calories of Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch vs Roasted Almonds:

• 300 calories of Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch have more Vitamin A, 11.9 times more Vitamin B1, 3.6 times more Vitamin B3, 9 times more Vitamin B6, 9.5 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Roasted Almonds.
• While 300 kcal of Dry Roasted Almonds contain 9.5 times more Vitamin E than Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch.
• Both Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch and Roasted Almonds provide similar amounts of Vitamin B2 per 300 calories.
• 300 calories of Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B6, Vitamin B12 and Vitamin D
• Both Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch as well as Dry Roasted Almonds have insufficient amounts of Vitamin C and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch vs Roasted Almonds:

• 300 calories of Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch have 11.5 times more Iron, 24.5 times more Selenium and 121.6 times more Sodium than Roasted Almonds.
• While 300 kcal of Dry Roasted Almonds contain 4 times more Calcium, 2 times more Copper, 1.9 times more Magnesium and 1.3 times more Potassium than Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch.
• Both Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch and Roasted Almonds contain similar levels of Phosphorus and Zinc per 300 calories.
• 300 calories of Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch lack sufficient amounts of Calcium
• 300 calories of Roasted Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch have 64.4 times more Omega 3, 5.2 times more Carbohydrate, 5.5 times more Sugars and 1.6 times more Fiber than Roasted Almonds.
• While 300 kcal of Dry Roasted Almonds contain 3.9 times more Fat, 2.4 times more Saturated Fat, 2.8 times more Omega 6 and 1.4 times more Protein than Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch.
• Both Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch and Roasted Almonds offer comparable quantities of Energy per 300 calories.
• 300 calories of Roasted Almonds provide inadequate amounts of Omega 3