Comparing Nutrients in 300 calories Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits VS Roasted Almonds

Weight per 300 calories

• Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits: 78g
• Roasted Almonds: 50.2g

Dry Roasted Almonds have 1.6 times more energy per unit of mass than Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits, which is very high in comparison to other foods. Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits having high energy density.

Discover which food has more nutrients per 300 calories - Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits or Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	7%	13%	80%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Roasted Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.5% 4.36g	27% 26.4g	97g per day for Men 19-50 years
Saturated Fat	1.95% 0.62g	6.4% 2.05g	32g per day for Men 19-50 years
Omega 3	3.56% 0.057g	0.31% 0.005g	1.6g per day for Men 19-50 years
Omega 6	10% 1.73g	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	45.7% 59.4g	8.1% 10.5g	130g per day for Men 19-50 years
Sugars	25.4% 18.4g	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	20% 7.56g	14.4% 5.47g	38g per day for Men 19-50 years
Protein	9.88% 5.53g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	35.5% 319μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	3.2% 0.039mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.3% 7.1mg	11.4% 1.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	3.22% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54.5% 0.71mg	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	35.5% 142μg	6.9% 27.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	88.6% 2.13μg	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	9.5% 57IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12% 1.8mg	80% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.1% 1.32μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Roasted Almonds	Recommended Dietary Allowance
Calcium	3.35% 33.5mg	13.4% 134mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	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	96% 7.65mg	23.4% 1.87mg	8mg per day for Men 19-50 years
Magnesium	22.3% 94mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	84% 1.93mg	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	32.7% 229mg	33.8% 236mg	700mg per day for Men 19-50 years
Potassium	8.75% 298mg	10.5% 358mg	3400mg per day for Men 19-50 years
Selenium	24.5% 13.5μg	1.82% 1μg	55μg per day for Men 19-50 years
Sodium	12.7% 191mg	0.1% 1.5mg	1500mg per day for Men 19-50 years
Zinc	19.3% 2.13mg	15% 1.66mg	11mg per day for Men 19-50 years
Water	0.18% 6.62g	0.033% 1.2g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, Wheat And Bran, Presweetened With Nuts And Fruits VS Roasted Almonds Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits or Roasted Almonds?

Lets compare vitamin content per 300 calories of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits vs Roasted Almonds:

• 300 calories of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits have more Vitamin A, 13.7 times more Vitamin B1, 3.9 times more Vitamin B3, 3.8 times more Vitamin B5, 10.4 times more Vitamin B6, 5.1 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Roasted Almonds.
• While 300 kcal of Dry Roasted Almonds contain 6.6 times more Vitamin E than Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits.
• Both Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits 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 B5, Vitamin B6, Vitamin B12 and Vitamin D
• Both Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits 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, wheat and bran, presweetened with nuts and fruits vs Roasted Almonds:

• 300 calories of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits have 4.1 times more Iron, 1.7 times more Manganese, 13.4 times more Selenium, 126.8 times more Sodium and 1.3 times more Zinc than Roasted Almonds.
• While 300 kcal of Dry Roasted Almonds contain 4 times more Calcium, 1.5 times more Copper and 1.5 times more Magnesium than Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits.
• Both Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits and Roasted Almonds contain similar levels of Phosphorus and Potassium per 300 calories.
• 300 calories of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits 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, wheat and bran, presweetened with nuts and fruits have 5.6 times more Carbohydrate, 7.5 times more Sugars and 1.4 times more Fiber than Roasted Almonds.
• While 300 kcal of Dry Roasted Almonds contain 6 times more Fat, 3.3 times more Saturated Fat, 3.8 times more Omega 6 and 1.9 times more Protein than Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits.
• Both Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits and Roasted Almonds offer comparable quantities of Energy per 300 calories.
• Both Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits as well as Dry Roasted Almonds provide inadequate amounts of Omega 3 in 300 calories.