Comparing Nutrients in 300 calories Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit VS Almonds

Weight per 300 calories

• Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit: 89g
• Almonds: 51.8g

Almonds have 1.7 times more energy per unit of mass than Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit, which is very high in comparison to other foods. Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit having high energy density.

Which food has more nutrients per 300 calories - Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit	12%	5%	83%
Almonds	14%	72%	14%

Macro Nutrients

	Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit	Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.84% 1.8g	26.7% 26g	97g per day for Men 19-50 years
Saturated Fat	1.14% 0.36g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	4.3% 0.069g	0.097% 0.002g	1.6g per day for Men 19-50 years
Omega 6	6% 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	54% 70.3g	8.6% 11g	130g per day for Men 19-50 years
Sugars	1.15% 0.84g	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	0% 0g	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	% 0g	% 0.088g	g per day for Men 19-50 years
Sucrose	% 0.49g	% 2.05g	g per day for Men 19-50 years
Fiber	29% 11g	17% 6.48g	38g per day for Men 19-50 years
Protein	18% 10g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	8.85% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.16% 0.08mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.57mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.27mg	4.9% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.6% 0.15mg	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	9.57% 38.3μg	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	0% 0mg	88.5% 13.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.04% 1.25μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit	Almonds	Recommended Dietary Allowance
Calcium	5% 50mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	37.6% 0.34mg	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	29.3% 2.34mg	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	27.6% 116mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	98% 2.24mg	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	47.7% 334mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	9.98% 339mg	11% 380mg	3400mg per day for Men 19-50 years
Selenium	4.53% 2.5μg	3.86% 2.12μg	55μg per day for Men 19-50 years
Sodium	0.12% 1.8mg	0.035% 0.52mg	1500mg per day for Men 19-50 years
Zinc	23.4% 2.57mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	0.15% 5.43g	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, original big biscuit vs Almonds:

• Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit have 2.3 times more Vitamin B1, 3 times more Vitamin B3, 2.1 times more Vitamin B6 and 1.7 times more Vitamin B9 than Almonds.
• While Almonds contain 7.4 times more Vitamin B2 and more Vitamin E than Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit.
• Both Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit and Almonds have similar amounts of Vitamin B5 per 300 kcal.
• Both Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit 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, original big biscuit vs Almonds:

• Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit have 1.2 times more Iron, 2 times more Manganese, 1.3 times more Phosphorus and 1.6 times more Zinc than Almonds.
• While Almonds contain 2.8 times more Calcium and 1.6 times more Copper than Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit.
• Both Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit and Almonds have similar amounts of Magnesium, Potassium and Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit have 44.1 times more Omega 3, 6.3 times more Carbohydrate and 1.7 times more Fiber than Almonds.
• While Almonds contain 14.5 times more Fat, 5.4 times more Saturated Fat, 6.3 times more Omega 6 and 2.7 times more Sugars than Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit.
• Both Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit and Almonds have similar amounts of Energy and Protein per 300 kcal.
• Both Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.