Comparing Nutrients in 300 calories Almonds VS Cereals ready-to-eat, POST, FRUITY PEBBLES

Weight per 300 calories

• Almonds: 51.8g
• Cereals ready-to-eat, POST, FRUITY PEBBLES: 74.6g

Almonds have 1.4 times more energy per 100g than Cereals ready-to-eat, POST, FRUITY PEBBLES. It has very high energy density when compared to other foods. Cereals ready-to-eat, POST, FRUITY PEBBLES having very high energy density.

Which food has more nutrients per 300 calories - Almonds or Cereals ready-to-eat, POST, FRUITY PEBBLES?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cereals ready-to-eat, POST, FRUITY PEBBLES	5%	9%	86%

Macro Nutrients

	Almonds	Cereals ready-to-eat, POST, FRUITY PEBBLES	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.7% 26g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	6.16% 1.97g	8.4% 2.7g	32g per day for Men 19-50 years
Omega 3	0.097% 0.002g	0.75% 0.012g	1.6g per day for Men 19-50 years
Omega 6	37.6% 6.4g	0.37% 0.063g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.6% 11g	49.4% 64.3g	130g per day for Men 19-50 years
Sugars	3.1% 2.25g	35.3% 25.6g	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	0.079% 0.057g	NA	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	% 0.088g	NA	g per day for Men 19-50 years
Sucrose	% 2.05g	NA	g per day for Men 19-50 years
Fiber	17% 6.48g	1.57% 0.6g	38g per day for Men 19-50 years
Protein	19.6% 11g	6.16% 3.45g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cereals ready-to-eat, POST, FRUITY PEBBLES	Recommended Dietary Allowance
Vitamin A	0% 0μg	69% 622μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.85% 0.11mg	86.4% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	86.4% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.24mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.46% 0.071mg	106% 1.4mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	98% 29.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.7% 22.8μg	69% 276μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	173% 4.15μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	18.4% 16.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	37% 221IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	88.5% 13.3mg	0.65% 0.097mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.81% 0.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Cereals ready-to-eat, POST, FRUITY PEBBLES	Recommended Dietary Allowance
Calcium	14% 139mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	59.4% 0.53mg	11.6% 0.1mg	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	24% 1.92mg	62.2% 4.98mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	2.84% 12mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	52% 23.5μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	35.6% 249mg	7.57% 53mg	700mg per day for Men 19-50 years
Potassium	11% 380mg	1.6% 53.7mg	3400mg per day for Men 19-50 years
Selenium	3.86% 2.12μg	14% 7.6μg	55μg per day for Men 19-50 years
Sodium	0.035% 0.52mg	26.4% 396mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	37.7% 4.15mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	0.061% 2.24g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Almonds vs Cereals ready-to-eat, POST, FRUITY PEBBLES:

• Almonds have 136.9 times more Vitamin E than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• While Cereals ready-to-eat, POST, FRUITY PEBBLES contain more Vitamin A, 9.8 times more Vitamin B1, 2 times more Vitamin B2, 7.4 times more Vitamin B3, 19.4 times more Vitamin B6, 12.1 times more Vitamin B9, more Vitamin B12, more Vitamin C and more Vitamin D than Almonds.
• Both Almonds as well as Cereals ready-to-eat, POST, FRUITY PEBBLES have insufficient amounts of Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Almonds vs Cereals ready-to-eat, POST, FRUITY PEBBLES:

• Almonds have 9.8 times more Calcium, 5.1 times more Copper, 11.7 times more Magnesium, 4.7 times more Phosphorus and 7.1 times more Potassium than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• While Cereals ready-to-eat, POST, FRUITY PEBBLES contain 2.6 times more Iron, 3.6 times more Selenium, 764.8 times more Sodium and 2.6 times more Zinc than Almonds.

Comparison of macro-nutrients per 300 calories:

• Almonds have 8.6 times more Fat, 101.9 times more Omega 6, 10.8 times more Fiber and 3.2 times more Protein than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• While Cereals ready-to-eat, POST, FRUITY PEBBLES contain 1.4 times more Saturated Fat, 5.8 times more Carbohydrate and 11.4 times more Sugars than Almonds.
• Both Almonds and Cereals ready-to-eat, POST, FRUITY PEBBLES have similar amounts of Energy per 300 kcal.
• Both Almonds as well as Cereals ready-to-eat, POST, FRUITY PEBBLES have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.