Comparing Nutrients in 300 calories Cereals ready-to-eat, rice, puffed, fortified VS Blanched Almonds

Weight per 300 calories

• Cereals ready-to-eat, rice, puffed, fortified: 74.6g
• Blanched Almonds: 50.8g

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

Which food has more nutrients per 300 calories - Cereals ready-to-eat, rice, puffed, fortified or Blanched Almonds?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, rice, puffed, fortified	6%	1%	93%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Cereals ready-to-eat, rice, puffed, fortified	Blanched Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.38% 0.37g	27.5% 26.7g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.097g	6.3% 2g	32g per day for Men 19-50 years
Omega 3	NA	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	NA	37% 6.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.5% 67g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	NA	3.25% 2.35g	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% 0g	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	% 0.015g	g per day for Men 19-50 years
Sucrose	NA	% 2.27g	g per day for Men 19-50 years
Fiber	3.34% 1.27g	13.2% 5.03g	38g per day for Men 19-50 years
Protein	8.4% 4.7g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, rice, puffed, fortified	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	162% 1.94mg	8.1% 0.097mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	103% 1.34mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	165% 26.3mg	11% 1.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.78% 0.24mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.3% 0.056mg	4.5% 0.058mg	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	3.54% 14μg	6.23% 25μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	80.5% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, rice, puffed, fortified	Blanched Almonds	Recommended Dietary Allowance
Calcium	0.45% 4.48mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	58% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	0.35% 14μg	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	296% 23.7mg	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	4.44% 18.7mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	48.7% 1.1mg	40.6% 0.93mg	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	10.4% 73mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	2.5% 84.3mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	14.2% 7.84μg	2.96% 1.63μg	55μg per day for Men 19-50 years
Sodium	0.15% 2.24mg	0.64% 9.66mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	0.061% 2.24g	0.062% 2.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cereals ready-to-eat, rice, puffed, fortified vs Blanched Almonds:

• Cereals ready-to-eat, rice, puffed, fortified have 20 times more Vitamin B1, 3.7 times more Vitamin B2, 14.8 times more Vitamin B3 and 1.5 times more Vitamin B5 than Blanched Almonds.
• While Blanched Almonds contain 1.8 times more Vitamin B9 than Cereals ready-to-eat, rice, puffed, fortified.
• Both Cereals ready-to-eat, rice, puffed, fortified and Blanched Almonds have similar amounts of Vitamin B6 per 300 kcal.
• Both Cereals ready-to-eat, rice, puffed, fortified as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 kcal.

Comparing minerals per 300 calories for Cereals ready-to-eat, rice, puffed, fortified vs Blanched Almonds:

• Cereals ready-to-eat, rice, puffed, fortified have 14.2 times more Iron and 4.8 times more Selenium than Blanched Almonds.
• While Blanched Almonds contain 26.8 times more Calcium, 4.1 times more Copper, 7.3 times more Magnesium, 3.3 times more Phosphorus, 4 times more Potassium and 2 times more Zinc than Cereals ready-to-eat, rice, puffed, fortified.
• Both Cereals ready-to-eat, rice, puffed, fortified and Blanched Almonds have similar amounts of Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cereals ready-to-eat, rice, puffed, fortified have 7.1 times more Carbohydrate than Blanched Almonds.
• While Blanched Almonds contain 71.6 times more Fat, 20.7 times more Saturated Fat, 4 times more Fiber and 2.3 times more Protein than Cereals ready-to-eat, rice, puffed, fortified.
• Both Cereals ready-to-eat, rice, puffed, fortified and Blanched Almonds have similar amounts of Energy per 300 kcal.
• Both Cereals ready-to-eat, rice, puffed, fortified as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.