Comparing Nutrients in 300 calories Blanched Almonds VS Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit

Weight per 300 calories

• Blanched Almonds: 50.8g
• Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit: 89g

Blanched Almonds have 1.8 times more energy per 100g than Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit. It has very high energy density when compared to other foods. Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit having high energy density.

Discover which food has more nutrients per 300 calories - Blanched Almonds or Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit	12%	5%	83%

Macro Nutrients

	Blanched Almonds	Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.5% 26.7g	1.84% 1.8g	97g per day for Men 19-50 years
Saturated Fat	6.3% 2g	1.14% 0.36g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	4.3% 0.069g	1.6g per day for Men 19-50 years
Omega 6	37% 6.3g	6% 1g	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	54% 70.3g	130g per day for Men 19-50 years
Sugars	3.25% 2.35g	1.15% 0.84g	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	% 0.49g	g per day for Men 19-50 years
Fiber	13.2% 5.03g	29% 11g	38g per day for Men 19-50 years
Protein	19.4% 11g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit	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	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	6.16% 0.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	35% 5.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	5.5% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.5% 0.058mg	11.6% 0.15mg	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	9.57% 38.3μg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.04% 1.25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit	Recommended Dietary Allowance
Calcium	12% 120mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	37.6% 0.34mg	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	29.3% 2.34mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	27.6% 116mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	98% 2.24mg	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	47.7% 334mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	9.98% 339mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	4.53% 2.5μg	55μg per day for Men 19-50 years
Sodium	0.64% 9.66mg	0.12% 1.8mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	23.4% 2.57mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	0.15% 5.43g	3700g per day for Men 19-50 years

Blanched Almonds VS Cereals Ready-to-eat, POST, Shredded Wheat, Original Big Biscuit Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Blanched Almonds or Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit?

Lets compare vitamin content per 300 calories of Blanched Almonds vs Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit:

• 300 calories of Blanched Almonds have 4.5 times more Vitamin B2 and more Vitamin E than Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit.
• While 300 kcal of Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit contain 2.6 times more Vitamin B1, 3.1 times more Vitamin B3, 2.6 times more Vitamin B6 and 1.5 times more Vitamin B9 than Blanched Almonds.
• 300 calories of Blanched Almonds have insufficient amounts of Vitamin B6
• 300 calories of Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit have insufficient amounts of Vitamin E
• Both Blanched Almonds as well as Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Blanched Almonds vs Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit:

• 300 calories of Blanched Almonds have 2.4 times more Calcium and 1.5 times more Copper than Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit.
• While 300 kcal of Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit contain 1.4 times more Iron, 2.4 times more Manganese, 1.4 times more Phosphorus and 1.7 times more Zinc than Blanched Almonds.
• Both Blanched Almonds and Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit contain similar levels of Magnesium and Potassium per 300 calories.
• 300 calories of Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit lack sufficient amounts of Calcium
• Both Blanched Almonds as well as Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Blanched Almonds have 14.9 times more Fat, 5.5 times more Saturated Fat and 6.2 times more Omega 6 than Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit.
• While 300 kcal of Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit contain 7.4 times more Carbohydrate and 2.2 times more Fiber than Blanched Almonds.
• Both Blanched Almonds and Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit offer comparable quantities of Energy and Protein per 300 calories.
• 300 calories of Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit provide inadequate amounts of Omega 6
• Both Blanched Almonds as well as Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit provide inadequate amounts of Omega 3 in 300 calories.