Comparing Nutrients in 300 calories Blanched Almonds VS Cereals, oats, instant, fortified, with cinnamon and spice, dry

Weight per 300 calories

• Blanched Almonds: 50.8g
• Cereals, oats, instant, fortified, with cinnamon and spice, dry: 81.3g

Blanched Almonds have 1.6 times more energy per 100g than Cereals, oats, instant, fortified, with cinnamon and spice, dry. It has very high energy density when compared to other foods. Cereals, oats, instant, fortified, with cinnamon and spice, dry having high energy density.

Discover which food has more nutrients per 300 calories - Blanched Almonds or Cereals, oats, instant, fortified, with cinnamon and spice, dry?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cereals, oats, instant, fortified, with cinnamon and spice, dry	10%	11%	79%

Macro Nutrients

	Blanched Almonds	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.5% 26.7g	4.06% 3.93g	97g per day for Men 19-50 years
Saturated Fat	6.3% 2g	1.95% 0.62g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	2.85% 0.046g	1.6g per day for Men 19-50 years
Omega 6	37% 6.3g	7.82% 1.33g	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	47.6% 62g	130g per day for Men 19-50 years
Sugars	3.25% 2.35g	28.4% 20.6g	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% 0g	0.26% 0.19g	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	% 0.24g	g per day for Men 19-50 years
Sucrose	% 2.27g	% 20g	g per day for Men 19-50 years
Fiber	13.2% 5.03g	17% 6.5g	38g per day for Men 19-50 years
Protein	19.4% 11g	14% 7.75g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	39.7% 358μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.1% 0.097mg	50.7% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	46.3% 7.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.5% 0.058mg	55% 0.72mg	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	39% 155μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	80.5% 12mg	2.7% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.3% 1.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Recommended Dietary Allowance
Calcium	12% 120mg	19% 190mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	27.3% 0.25mg	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	86% 6.88mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	18% 74.8mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	91% 2.1mg	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	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	6.8% 231mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	9.46% 5.2μg	55μg per day for Men 19-50 years
Sodium	0.64% 9.66mg	23.5% 353mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	0.15% 5.63g	3700g per day for Men 19-50 years

Blanched Almonds VS Cereals, Oats, Instant, Fortified, With Cinnamon And Spice, Dry Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Blanched Almonds or Cereals, oats, instant, fortified, with cinnamon and spice, dry?

Lets compare vitamin content per 300 calories of Blanched Almonds vs Cereals, oats, instant, fortified, with cinnamon and spice, dry:

• 300 calories of Blanched Almonds have 29.7 times more Vitamin E than Cereals, oats, instant, fortified, with cinnamon and spice, dry.
• While 300 kcal of Cereals, oats, instant, fortified, with cinnamon and spice, dry contain more Vitamin A, 6.3 times more Vitamin B1, 1.7 times more Vitamin B2, 4.2 times more Vitamin B3, 4.5 times more Vitamin B5, 12.3 times more Vitamin B6 and 6.2 times more Vitamin B9 than Blanched Almonds.
• 300 calories of Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B5 and Vitamin B6
• 300 calories of Cereals, oats, instant, fortified, with cinnamon and spice, dry have insufficient amounts of Vitamin E
• Both Blanched Almonds as well as Cereals, oats, instant, fortified, with cinnamon and spice, dry have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Blanched Almonds vs Cereals, oats, instant, fortified, with cinnamon and spice, dry:

• 300 calories of Blanched Almonds have 2.1 times more Copper, 1.8 times more Magnesium and 1.5 times more Potassium than Cereals, oats, instant, fortified, with cinnamon and spice, dry.
• While 300 kcal of Cereals, oats, instant, fortified, with cinnamon and spice, dry contain 1.6 times more Calcium, 4.1 times more Iron, 2.2 times more Manganese, 3.2 times more Selenium and 36.5 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Cereals, oats, instant, fortified, with cinnamon and spice, dry contain similar levels of Phosphorus and Zinc per 300 calories.
• 300 calories of Blanched Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Blanched Almonds have 6.8 times more Fat, 3.2 times more Saturated Fat, 4.7 times more Omega 6 and 1.4 times more Protein than Cereals, oats, instant, fortified, with cinnamon and spice, dry.
• While 300 kcal of Cereals, oats, instant, fortified, with cinnamon and spice, dry contain 6.5 times more Carbohydrate, 8.7 times more Sugars and 1.3 times more Fiber than Blanched Almonds.
• Both Blanched Almonds and Cereals, oats, instant, fortified, with cinnamon and spice, dry offer comparable quantities of Energy per 300 calories.
• Both Blanched Almonds as well as Cereals, oats, instant, fortified, with cinnamon and spice, dry provide inadequate amounts of Omega 3 in 300 calories.