Comparing Nutrients in 300 calories Almonds VS Cereals ready-to-eat, RALSTON Corn Biscuits

Weight per 300 calories

• Almonds: 51.8g
• Cereals ready-to-eat, RALSTON Corn Biscuits: 79.8g

Almonds have 1.5 times more energy per 100g than Cereals ready-to-eat, RALSTON Corn Biscuits. It has very high energy density when compared to other foods. Cereals ready-to-eat, RALSTON Corn Biscuits having high energy density.

Which food has more nutrients per 300 calories - Almonds or Cereals ready-to-eat, RALSTON Corn Biscuits?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cereals ready-to-eat, RALSTON Corn Biscuits	6%	3%	91%

Macro Nutrients

	Almonds	Cereals ready-to-eat, RALSTON Corn Biscuits	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.7% 26g	0.86% 0.84g	97g per day for Men 19-50 years
Saturated Fat	6.16% 1.97g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	0.097% 0.002g	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	37.6% 6.4g	1.53% 0.26g	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	52.7% 68.4g	130g per day for Men 19-50 years
Sugars	3.1% 2.25g	10.5% 7.6g	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	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	% 0.088g	% 0g	g per day for Men 19-50 years
Sucrose	% 2.05g	% 7.6g	g per day for Men 19-50 years
Fiber	17% 6.48g	5.46% 2.07g	38g per day for Men 19-50 years
Protein	19.6% 11g	8.3% 4.65g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cereals ready-to-eat, RALSTON Corn Biscuits	Recommended Dietary Allowance
Vitamin A	0% 0μg	97% 871μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.85% 0.11mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	104% 1.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	109% 17.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.24mg	1.87% 0.093mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.46% 0.071mg	137% 1.78mg	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	133% 532μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	166% 4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	16.4% 14.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	44.3% 266IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	88.5% 13.3mg	0.53% 0.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Cereals ready-to-eat, RALSTON Corn Biscuits	Recommended Dietary Allowance
Calcium	14% 139mg	30% 302mg	1000mg per day for Men 19-50 years
Copper	59.4% 0.53mg	6.47% 0.058mg	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	383% 30.6mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	2.85% 12mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	7.74% 0.18mg	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	4.33% 30.3mg	700mg per day for Men 19-50 years
Potassium	11% 380mg	4.7% 160mg	3400mg per day for Men 19-50 years
Selenium	3.86% 2.12μg	3.2% 1.76μg	55μg per day for Men 19-50 years
Sodium	0.035% 0.52mg	40.8% 612mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	124% 13.7mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	0.077% 2.86g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Almonds vs Cereals ready-to-eat, RALSTON Corn Biscuits:

• Almonds have 2.6 times more Vitamin B5 and 166.4 times more Vitamin E than Cereals ready-to-eat, RALSTON Corn Biscuits.
• While Cereals ready-to-eat, RALSTON Corn Biscuits contain more Vitamin A, 11.4 times more Vitamin B1, 2.3 times more Vitamin B2, 9.3 times more Vitamin B3, 25.1 times more Vitamin B6, 23.3 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, RALSTON Corn Biscuits have insufficient amounts of Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Almonds vs Cereals ready-to-eat, RALSTON Corn Biscuits:

• Almonds have 9.2 times more Copper, 11.7 times more Magnesium, 6.3 times more Manganese, 8.2 times more Phosphorus, 2.4 times more Potassium and 1.2 times more Selenium than Cereals ready-to-eat, RALSTON Corn Biscuits.
• While Cereals ready-to-eat, RALSTON Corn Biscuits contain 2.2 times more Calcium, 15.9 times more Iron, 1181.1 times more Sodium and 8.5 times more Zinc than Almonds.

Comparison of macro-nutrients per 300 calories:

• Almonds have 30.9 times more Fat, 12.8 times more Saturated Fat, 24.5 times more Omega 6, 3.1 times more Fiber and 2.4 times more Protein than Cereals ready-to-eat, RALSTON Corn Biscuits.
• While Cereals ready-to-eat, RALSTON Corn Biscuits contain 6.1 times more Carbohydrate and 3.4 times more Sugars than Almonds.
• Both Almonds and Cereals ready-to-eat, RALSTON Corn Biscuits have similar amounts of Energy per 300 kcal.
• Both Almonds as well as Cereals ready-to-eat, RALSTON Corn Biscuits have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.