Comparing Nutrients in 300 calories Blanched Almonds VS Cereals ready-to-eat, UNCLE SAM CEREAL

Weight per 300 calories

• Blanched Almonds: 50.8g
• Cereals ready-to-eat, UNCLE SAM CEREAL: 86.7g

Blanched Almonds have 1.7 times more energy per 100g than Cereals ready-to-eat, UNCLE SAM CEREAL. It has very high energy density when compared to other foods. Cereals ready-to-eat, UNCLE SAM CEREAL having high energy density.

Which food has more nutrients per 300 calories - Blanched Almonds or Cereals ready-to-eat, UNCLE SAM CEREAL?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cereals ready-to-eat, UNCLE SAM CEREAL	15%	24%	61%

Macro Nutrients

	Blanched Almonds	Cereals ready-to-eat, UNCLE SAM CEREAL	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.5% 26.7g	10.4% 10g	97g per day for Men 19-50 years
Saturated Fat	6.3% 2g	2.56% 0.82g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	233% 3.73g	1.6g per day for Men 19-50 years
Omega 6	37% 6.3g	8.6% 1.46g	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	44% 57g	130g per day for Men 19-50 years
Sugars	3.25% 2.35g	1.87% 1.35g	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	0.25% 0.18g	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	% 0.36g	g per day for Men 19-50 years
Sucrose	% 2.27g	% 0.82g	g per day for Men 19-50 years
Fiber	13.2% 5.03g	46.3% 17.6g	38g per day for Men 19-50 years
Protein	19.4% 11g	24.7% 14g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Cereals ready-to-eat, UNCLE SAM CEREAL	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	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	8.47% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	26% 4.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	10.8% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.5% 0.058mg	63.8% 0.83mg	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	11.5% 46μg	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	2.3% 2.1mg	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	5.2% 0.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.3% 1.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Cereals ready-to-eat, UNCLE SAM CEREAL	Recommended Dietary Allowance
Calcium	12% 120mg	8.24% 82.4mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	72.4% 0.65mg	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	43.7% 3.5mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	42.5% 179mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	136% 3.13mg	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	46.3% 324mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	11.4% 387mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	139% 76.6μg	55μg per day for Men 19-50 years
Sodium	0.64% 9.66mg	12% 179mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	30.5% 3.36mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	0.1% 3.84g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Blanched Almonds vs Cereals ready-to-eat, UNCLE SAM CEREAL:

• Blanched Almonds have 3.3 times more Vitamin B2 and 15.5 times more Vitamin E than Cereals ready-to-eat, UNCLE SAM CEREAL.
• While Cereals ready-to-eat, UNCLE SAM CEREAL contain 6.1 times more Vitamin B1, 2.3 times more Vitamin B3, 3.4 times more Vitamin B5, 14.2 times more Vitamin B6 and 1.8 times more Vitamin B9 than Blanched Almonds.
• Both Blanched Almonds as well as Cereals ready-to-eat, UNCLE SAM CEREAL 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, UNCLE SAM CEREAL:

• Blanched Almonds have 1.5 times more Calcium than Cereals ready-to-eat, UNCLE SAM CEREAL.
• While Cereals ready-to-eat, UNCLE SAM CEREAL contain 2.1 times more Iron, 1.3 times more Magnesium, 3.4 times more Manganese, 1.3 times more Phosphorus, 47.1 times more Selenium, 18.5 times more Sodium and 2.2 times more Zinc than Blanched Almonds.
• Both Blanched Almonds and Cereals ready-to-eat, UNCLE SAM CEREAL have similar amounts of Copper and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Blanched Almonds have 2.7 times more Fat, 2.5 times more Saturated Fat, 4.3 times more Omega 6 and 1.7 times more Sugars than Cereals ready-to-eat, UNCLE SAM CEREAL.
• While Cereals ready-to-eat, UNCLE SAM CEREAL contain 1833.9 times more Omega 3, 6 times more Carbohydrate, 3.5 times more Fiber and 1.3 times more Protein than Blanched Almonds.
• Both Blanched Almonds and Cereals ready-to-eat, UNCLE SAM CEREAL have similar amounts of Energy per 300 kcal.
• Both Blanched Almonds as well as Cereals ready-to-eat, UNCLE SAM CEREAL have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.