Comparing Nutrients in 300 calories Cereals ready-to-eat, Post, Waffle Crisp VS Almonds

Weight per 300 calories

• Cereals ready-to-eat, Post, Waffle Crisp: 77g
• Almonds: 51.8g

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

Which food has more nutrients per 300 calories - Cereals ready-to-eat, Post, Waffle Crisp or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, Post, Waffle Crisp	7%	11%	82%
Almonds	14%	72%	14%

Macro Nutrients

	Cereals ready-to-eat, Post, Waffle Crisp	Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.97% 3.85g	26.7% 26g	97g per day for Men 19-50 years
Saturated Fat	2.16% 0.69g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	4.47% 0.072g	0.097% 0.002g	1.6g per day for Men 19-50 years
Omega 6	7.26% 1.23g	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	49% 64g	8.6% 11g	130g per day for Men 19-50 years
Sugars	37% 26.7g	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	8.9% 3.4g	17% 6.48g	38g per day for Men 19-50 years
Protein	9.07% 5.08g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, Post, Waffle Crisp	Almonds	Recommended Dietary Allowance
Vitamin A	63.2% 569μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	80% 0.96mg	8.85% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83% 1.08mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	80.3% 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	101% 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	64% 256μg	5.7% 22.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	160% 3.85μg	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	17% 102IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.05% 0.31mg	88.5% 13.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.77% 0.92μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, Post, Waffle Crisp	Almonds	Recommended Dietary Allowance
Calcium	1.85% 18.5mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	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	86.5% 6.92mg	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	13% 55.4mg	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	26% 182mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	4.8% 163mg	11% 380mg	3400mg per day for Men 19-50 years
Selenium	28% 15.3μg	3.86% 2.12μg	55μg per day for Men 19-50 years
Sodium	30.6% 458mg	0.035% 0.52mg	1500mg per day for Men 19-50 years
Zinc	52.4% 5.77mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	0.052% 1.92g	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, Waffle Crisp vs Almonds:

• Cereals ready-to-eat, Post, Waffle Crisp have more Vitamin A, 9.1 times more Vitamin B1, 1.8 times more Vitamin B2, 6.9 times more Vitamin B3, 18.4 times more Vitamin B6, 11.2 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Almonds.
• While Almonds contain 43.2 times more Vitamin E than Cereals ready-to-eat, Post, Waffle Crisp.
• Both Cereals ready-to-eat, Post, Waffle Crisp 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, Waffle Crisp vs Almonds:

• Cereals ready-to-eat, Post, Waffle Crisp have 3.6 times more Iron, 7.2 times more Selenium, 884.8 times more Sodium and 3.6 times more Zinc than Almonds.
• While Almonds contain 7.5 times more Calcium, 3.5 times more Copper, 2.5 times more Magnesium, 1.4 times more Phosphorus and 2.3 times more Potassium than Cereals ready-to-eat, Post, Waffle Crisp.

Comparison of macro-nutrients per 300 calories:

• Cereals ready-to-eat, Post, Waffle Crisp have 46 times more Omega 3, 5.7 times more Carbohydrate and 11.8 times more Sugars than Almonds.
• While Almonds contain 6.7 times more Fat, 2.8 times more Saturated Fat, 5.2 times more Omega 6, 1.9 times more Fiber and 2.2 times more Protein than Cereals ready-to-eat, Post, Waffle Crisp.
• Both Cereals ready-to-eat, Post, Waffle Crisp and Almonds have similar amounts of Energy per 300 kcal.
• Both Cereals ready-to-eat, Post, Waffle Crisp as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.