Comparing Nutrients in 300 calories Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size VS Almonds

Weight per 300 calories

• Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size: 88.5g
• Almonds: 51.8g

Almonds have 1.7 times more energy per unit of mass than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size, which is very high in comparison to other foods. Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size having high energy density.

Which food has more nutrients per 300 calories - Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	11%	5%	84%
Almonds	14%	72%	14%

Macro Nutrients

	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.88% 1.82g	26.7% 26g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	3% 0.048g	0.097% 0.002g	1.6g per day for Men 19-50 years
Omega 6	6.07% 1.03g	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	55% 71.4g	8.6% 11g	130g per day for Men 19-50 years
Sugars	0.92% 0.66g	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	34.2% 13g	17% 6.48g	38g per day for Men 19-50 years
Protein	17.3% 9.67g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.7% 0.18mg	8.85% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.8% 4.6mg	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	5.45% 0.071mg	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	6.64% 26.5μg	5.7% 22.8μg	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% 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	6.43% 0.96mg	88.5% 13.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.47% 1.77μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Almonds	Recommended Dietary Allowance
Calcium	3.9% 39mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	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	43% 3.42mg	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	36.7% 154mg	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	53% 370mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	10% 346mg	11% 380mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	3.86% 2.12μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.035% 0.52mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	0.075% 2.78g	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, Shredded Wheat n' Bran, spoon-size vs Almonds:

• Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have 1.7 times more Vitamin B1 and 2.5 times more Vitamin B3 than Almonds.
• While Almonds contain 8.3 times more Vitamin B2 and 13.8 times more Vitamin E than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• Both Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size and Almonds have similar amounts of Vitamin B6 and Vitamin B9 per 300 kcal.
• Both Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size vs Almonds:

• Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have 1.8 times more Iron, 1.5 times more Phosphorus, 3.4 times more Selenium and 1.7 times more Zinc than Almonds.
• While Almonds contain 3.6 times more Calcium and more Copper than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• Both Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size and Almonds have similar amounts of Magnesium and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have 6.4 times more Carbohydrate and 2 times more Fiber than Almonds.
• While Almonds contain 14.2 times more Fat, 5.2 times more Saturated Fat, 6.2 times more Omega 6 and 3.4 times more Sugars than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• Both Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size and Almonds have similar amounts of Energy and Protein per 300 kcal.
• Both Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.