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

Weight per 300 calories

• Blanched Almonds: 50.8g
• Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size: 85.5g

Blanched Almonds have 1.7 times more energy per 100g than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size. It has very high energy density when compared to other foods. Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size having high energy density.

Which food has more nutrients per 300 calories - Blanched Almonds or Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size?

Macros Ratio

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

Macro Nutrients

	Blanched Almonds	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.5% 26.7g	1.85% 1.8g	97g per day for Men 19-50 years
Saturated Fat	6.3% 2g	1.07% 0.34g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	3.37% 0.054g	1.6g per day for Men 19-50 years
Omega 6	37% 6.3g	6.2% 1.05g	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	53.5% 69.6g	130g per day for Men 19-50 years
Sugars	3.25% 2.35g	1.06% 0.77g	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	28% 10.6g	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 spoon-size	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	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	5.9% 0.077mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	30% 4.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	13.7% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.5% 0.058mg	9.2% 0.12mg	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	8.55% 34μg	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	3.7% 0.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.07% 1.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Recommended Dietary Allowance
Calcium	12% 120mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	31.7% 0.29mg	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	26.7% 2.14mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	27% 114mg	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	47% 328mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	9.73% 331mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	9.17% 5.04μg	55μg per day for Men 19-50 years
Sodium	0.64% 9.66mg	0.11% 1.7mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	23.7% 2.6mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	0.069% 2.56g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 4.7 times more Vitamin B2 and 21.7 times more Vitamin E than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size.
• While Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size contain 2.6 times more Vitamin B1, 2.7 times more Vitamin B3, 4.3 times more Vitamin B5, 2 times more Vitamin B6 and 1.4 times more Vitamin B9 than Blanched Almonds.
• Both Blanched Almonds as well as Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

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

• Blanched Almonds have 2.4 times more Calcium and 1.8 times more Copper than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size.
• While Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size contain 1.3 times more Iron, 1.3 times more Phosphorus, 3.1 times more Selenium and 1.7 times more Zinc than Blanched Almonds.
• Both Blanched Almonds and Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have similar amounts of Magnesium and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Blanched Almonds have 14.9 times more Fat, 5.9 times more Saturated Fat, 6 times more Omega 6 and 3.1 times more Sugars than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size.
• While Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size contain 26.5 times more Omega 3, 7.3 times more Carbohydrate and 2.1 times more Fiber than Blanched Almonds.
• Both Blanched Almonds and Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have similar amounts of Energy and Protein per 300 kcal.
• Both Blanched Almonds as well as Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.