Comparing Nutrients in 300 calories Almonds VS Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat

Weight per 300 calories

• Almonds: 51.8g
• Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat: 82g

Almonds have 1.6 times more energy per 100g than Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat. It has very high energy density when compared to other foods. Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat having high energy density.

Which food has more nutrients per 300 calories - Almonds or Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	17%	5%	78%

Macro Nutrients

	Almonds	Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.7% 26g	1.8% 1.76g	97g per day for Men 19-50 years
Saturated Fat	6.16% 1.97g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	0.097% 0.002g	2.05% 0.033g	1.6g per day for Men 19-50 years
Omega 6	37.6% 6.4g	3.87% 0.66g	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	48% 62.6g	130g per day for Men 19-50 years
Sugars	3.1% 2.25g	1.55% 1.12g	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	20.3% 7.7g	38g per day for Men 19-50 years
Protein	19.6% 11g	23.8% 13.3g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.85% 0.11mg	43.6% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	27% 4.33mg	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	8.2% 0.11mg	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	31.6% 126μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	14.3% 0.34μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	88.5% 13.3mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.37% 1.64μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	Recommended Dietary Allowance
Calcium	14% 139mg	1.97% 19.7mg	1000mg per day for Men 19-50 years
Copper	59.4% 0.53mg	41.3% 0.37mg	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	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	26% 109mg	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	38.8% 271mg	700mg per day for Men 19-50 years
Potassium	11% 380mg	8.78% 298mg	3400mg per day for Men 19-50 years
Selenium	3.86% 2.12μg	183% 101μg	55μg per day for Men 19-50 years
Sodium	0.035% 0.52mg	0.27% 4.1mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	23% 2.5mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	0.082% 3.02g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Almonds vs Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat:

• Almonds have 1.8 times more Vitamin B2 and more Vitamin E than Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat.
• While Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat contain 4.9 times more Vitamin B1, 2.3 times more Vitamin B3, 1.5 times more Vitamin B6, 5.5 times more Vitamin B9 and more Vitamin B12 than Almonds.
• Both Almonds as well as Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Almonds vs Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat:

• Almonds have 7.1 times more Calcium, 1.4 times more Copper, 1.3 times more Magnesium and 1.3 times more Potassium than Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat.
• While Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat contain 1.9 times more Iron, 47.5 times more Selenium and 1.6 times more Zinc than Almonds.
• Both Almonds and Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat have similar amounts of Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Almonds have 14.7 times more Fat, 5.8 times more Saturated Fat, 9.7 times more Omega 6 and 2 times more Sugars than Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat.
• While Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat contain 5.6 times more Carbohydrate than Almonds.
• Both Almonds and Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat have similar amounts of Energy, Fiber and Protein per 300 kcal.
• Both Almonds as well as Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.