Comparing Nutrients in 300 calories Blanched Almonds VS Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt

Weight per 300 calories

• Blanched Almonds: 50.8g
• Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt: 546g

Blanched Almonds have 10.7 times more energy per 100g than Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt. It has very high energy density when compared to other foods. Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt having low energy density.

Discover which food has more nutrients per 300 calories - Blanched Almonds or Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt	13%	6%	81%

Macro Nutrients

	Blanched Almonds	Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.5% 26.7g	1.9% 1.85g	97g per day for Men 19-50 years
Saturated Fat	6.3% 2g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	2.4% 0.038g	1.6g per day for Men 19-50 years
Omega 6	37% 6.3g	3.8% 0.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	46% 59.6g	130g per day for Men 19-50 years
Sugars	3.25% 2.35g	5.7% 4.15g	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% 0g	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	% 0.015g	% 0g	g per day for Men 19-50 years
Sucrose	% 2.27g	% 0.38g	g per day for Men 19-50 years
Fiber	13.2% 5.03g	11.5% 4.36g	38g per day for Men 19-50 years
Protein	19.4% 11g	17.7% 9.93g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.1% 0.097mg	57.3% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	27.3% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	51% 8.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.5% 0.058mg	40.3% 0.52mg	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	6.23% 25μg	105% 420μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	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	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	80.5% 12mg	1.45% 0.22mg	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

	Blanched Almonds	Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt	Recommended Dietary Allowance
Calcium	12% 120mg	53% 529mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	25% 0.22mg	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	21% 1.67mg	363% 29mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	9.1% 38mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	46.5% 1.07mg	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	35% 245mg	29% 202mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	3.7% 125mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	127% 70μg	55μg per day for Men 19-50 years
Sodium	0.64% 9.66mg	6.55% 98mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	11.4% 1.25mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	12.8% 472g	3700g per day for Men 19-50 years

Blanched Almonds VS Cereals, Farina, Enriched, Assorted Brands Including CREAM OF WHEAT, Quick (1-3 Minutes), Cooked With Water, Without Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Blanched Almonds or Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt?

Lets compare vitamin content per 300 calories of Blanched Almonds vs Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt:

• 300 calories of Blanched Almonds have 55.3 times more Vitamin E than Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt.
• While 300 kcal of Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt contain 7.1 times more Vitamin B1, 4.6 times more Vitamin B3, 8.7 times more Vitamin B5, 9 times more Vitamin B6 and 16.9 times more Vitamin B9 than Blanched Almonds.
• Both Blanched Almonds and Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt provide similar amounts of Vitamin B2 per 300 calories.
• 300 calories of Blanched Almonds have insufficient amounts of Vitamin B5 and Vitamin B6
• 300 calories of Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt have insufficient amounts of Vitamin E
• Both Blanched Almonds as well as Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Blanched Almonds vs Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt:

• 300 calories of Blanched Almonds have 2.3 times more Copper, 3.6 times more Magnesium, 1.2 times more Phosphorus, 2.7 times more Potassium and 1.2 times more Zinc than Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt.
• While 300 kcal of Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt contain 4.4 times more Calcium, 17.4 times more Iron, 42.9 times more Selenium, 10.2 times more Sodium and 205.9 times more Water than Blanched Almonds.
• Both Blanched Almonds and Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt contain similar levels of Manganese per 300 calories.
• 300 calories of Blanched Almonds lack sufficient amounts of Selenium
• 300 calories of Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt lack sufficient amounts of Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Blanched Almonds have 14.4 times more Fat, 5.6 times more Saturated Fat and 9.7 times more Omega 6 than Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt.
• While 300 kcal of Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt contain 6.3 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds and Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt offer comparable quantities of Energy, Fiber and Protein per 300 calories.
• 300 calories of Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt provide inadequate amounts of Omega 6
• Both Blanched Almonds as well as Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt provide inadequate amounts of Omega 3 in 300 calories.