Comparing Nutrients in 300 calories Almonds VS Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal

Weight per 300 calories

• Almonds: 51.8g
• Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal: 74.4g

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

Which food has more nutrients per 300 calories - Almonds or Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal	9%	22%	69%

Macro Nutrients

	Almonds	Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.7% 26g	8.06% 7.8g	97g per day for Men 19-50 years
Saturated Fat	6.16% 1.97g	2.33% 0.74g	32g per day for Men 19-50 years
Omega 3	0.097% 0.002g	7.72% 0.12g	1.6g per day for Men 19-50 years
Omega 6	37.6% 6.4g	13% 2.2g	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	42% 54.3g	130g per day for Men 19-50 years
Sugars	3.1% 2.25g	16% 11.5g	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	19% 7.22g	38g per day for Men 19-50 years
Protein	19.6% 11g	12% 6.7g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal	Recommended Dietary Allowance
Vitamin A	0% 0μg	35.6% 320μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.85% 0.11mg	43.4% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	44.7% 7.15mg	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	57.3% 0.74mg	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	35.7% 143μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	90% 2.16μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.17% 0.15mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	9.55% 57.3IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	88.5% 13.3mg	3.67% 0.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.36% 1.64μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal	Recommended Dietary Allowance
Calcium	14% 139mg	2.9% 29mg	1000mg per day for Men 19-50 years
Copper	59.4% 0.53mg	33% 0.3mg	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	161% 13mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	17.4% 73mg	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	31.5% 220mg	700mg per day for Men 19-50 years
Potassium	11% 380mg	7.38% 251mg	3400mg per day for Men 19-50 years
Selenium	3.86% 2.12μg	56.6% 31μg	55μg per day for Men 19-50 years
Sodium	0.035% 0.52mg	14.2% 214mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	15.6% 1.7mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	0.1% 3.87g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Almonds vs Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal:

• Almonds have 24.1 times more Vitamin E than Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal.
• While Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal contain more Vitamin A, 4.9 times more Vitamin B1, 3.8 times more Vitamin B3, 10.5 times more Vitamin B6, 6.3 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Almonds.
• Both Almonds and Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal have similar amounts of Vitamin B2 per 300 kcal.
• Both Almonds as well as Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal have insufficient amounts of Vitamin C and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Almonds vs Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal:

• Almonds have 4.8 times more Calcium, 1.8 times more Copper, 1.9 times more Magnesium and 1.5 times more Potassium than Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal.
• While Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal contain 6.7 times more Iron, 14.6 times more Selenium and 412.3 times more Sodium than Almonds.
• Both Almonds and Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal have similar amounts of Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Almonds have 3.3 times more Fat, 2.6 times more Saturated Fat, 2.9 times more Omega 6 and 1.6 times more Protein than Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal.
• While Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal contain 79.5 times more Omega 3, 4.9 times more Carbohydrate and 5.1 times more Sugars than Almonds.
• Both Almonds and Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal have similar amounts of Energy and Fiber per 300 kcal.
• Both Almonds as well as Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.