Comparing Nutrients in 300 calories Blanched Almonds VS Cereals ready-to-eat, POST, FRUITY PEBBLES

Weight per 300 calories

• Blanched Almonds: 50.8g
• Cereals ready-to-eat, POST, FRUITY PEBBLES: 74.6g

Blanched Almonds have 1.5 times more energy per 100g than Cereals ready-to-eat, POST, FRUITY PEBBLES. It has very high energy density when compared to other foods. Cereals ready-to-eat, POST, FRUITY PEBBLES having very high energy density.

Which food has more nutrients per 300 calories - Blanched Almonds or Cereals ready-to-eat, POST, FRUITY PEBBLES?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cereals ready-to-eat, POST, FRUITY PEBBLES	5%	9%	86%

Macro Nutrients

	Blanched Almonds	Cereals ready-to-eat, POST, FRUITY PEBBLES	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.5% 26.7g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	6.3% 2g	8.4% 2.7g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	0.75% 0.012g	1.6g per day for Men 19-50 years
Omega 6	37% 6.3g	0.37% 0.063g	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	49.4% 64.3g	130g per day for Men 19-50 years
Sugars	3.25% 2.35g	35.3% 25.6g	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	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	% 0.015g	NA	g per day for Men 19-50 years
Sucrose	% 2.27g	NA	g per day for Men 19-50 years
Fiber	13.2% 5.03g	1.57% 0.6g	38g per day for Men 19-50 years
Protein	19.4% 11g	6.16% 3.45g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Cereals ready-to-eat, POST, FRUITY PEBBLES	Recommended Dietary Allowance
Vitamin A	0% 0μg	69% 622μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.1% 0.097mg	86.4% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	86.4% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.5% 0.058mg	106% 1.4mg	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	69% 276μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	173% 4.15μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	18.4% 16.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	37% 221IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	80.5% 12mg	0.65% 0.097mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.81% 0.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Cereals ready-to-eat, POST, FRUITY PEBBLES	Recommended Dietary Allowance
Calcium	12% 120mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	11.6% 0.1mg	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	62.2% 4.98mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	2.84% 12mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	NA	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	7.57% 53mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	1.6% 53.7mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	14% 7.6μg	55μg per day for Men 19-50 years
Sodium	0.64% 9.66mg	26.4% 396mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	37.7% 4.15mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	0.061% 2.24g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Blanched Almonds vs Cereals ready-to-eat, POST, FRUITY PEBBLES:

• Blanched Almonds have 124.5 times more Vitamin E than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• While Cereals ready-to-eat, POST, FRUITY PEBBLES contain more Vitamin A, 10.7 times more Vitamin B1, 3.2 times more Vitamin B2, 7.8 times more Vitamin B3, 23.6 times more Vitamin B6, 11.1 times more Vitamin B9, more Vitamin B12, more Vitamin C and more Vitamin D than Blanched Almonds.
• Both Blanched Almonds as well as Cereals ready-to-eat, POST, FRUITY PEBBLES have insufficient amounts of Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Blanched Almonds vs Cereals ready-to-eat, POST, FRUITY PEBBLES:

• Blanched Almonds have 8.5 times more Calcium, 5 times more Copper, 11.4 times more Magnesium, 4.6 times more Phosphorus and 6.2 times more Potassium than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• While Cereals ready-to-eat, POST, FRUITY PEBBLES contain 3 times more Iron, 4.7 times more Selenium, 41 times more Sodium and 2.7 times more Zinc than Blanched Almonds.

Comparison of macro-nutrients per 300 calories:

• Blanched Almonds have 8.9 times more Fat, 100.3 times more Omega 6, 8.4 times more Fiber and 3.2 times more Protein than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• While Cereals ready-to-eat, POST, FRUITY PEBBLES contain 1.3 times more Saturated Fat, 6.8 times more Carbohydrate and 10.9 times more Sugars than Blanched Almonds.
• Both Blanched Almonds and Cereals ready-to-eat, POST, FRUITY PEBBLES have similar amounts of Energy per 300 kcal.
• Both Blanched Almonds as well as Cereals ready-to-eat, POST, FRUITY PEBBLES have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.