Comparing Nutrients in 300 calories Blanched Almonds VS Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits

Weight per 300 calories

• Blanched Almonds: 50.8g
• Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits: 78g

Blanched Almonds have 1.5 times more energy per 100g than Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits. It has very high energy density when compared to other foods. Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits having high energy density.

Which food has more nutrients per 300 calories - Blanched Almonds or Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	7%	13%	80%

Macro Nutrients

	Blanched Almonds	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.5% 26.7g	4.5% 4.36g	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	3.56% 0.057g	1.6g per day for Men 19-50 years
Omega 6	37% 6.3g	10% 1.73g	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	45.7% 59.4g	130g per day for Men 19-50 years
Sugars	3.25% 2.35g	25.4% 18.4g	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	20% 7.56g	38g per day for Men 19-50 years
Protein	19.4% 11g	9.88% 5.53g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Recommended Dietary Allowance
Vitamin A	0% 0μg	35.5% 319μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.1% 0.097mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	44.3% 7.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.5% 0.058mg	54.5% 0.71mg	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	35.5% 142μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	88.6% 2.13μg	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	9.5% 57IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	80.5% 12mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.1% 1.32μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Recommended Dietary Allowance
Calcium	12% 120mg	3.35% 33.5mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	41% 0.37mg	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	96% 7.65mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	22.3% 94mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	84% 1.93mg	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	32.7% 229mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	8.75% 298mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	24.5% 13.5μg	55μg per day for Men 19-50 years
Sodium	0.64% 9.66mg	12.7% 191mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	19.3% 2.13mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	0.18% 6.62g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Blanched Almonds vs Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits:

• Blanched Almonds have 6.7 times more Vitamin E than Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits.
• While Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits contain more Vitamin A, 5.5 times more Vitamin B1, 1.7 times more Vitamin B2, 4 times more Vitamin B3, 3.8 times more Vitamin B5, 12.1 times more Vitamin B6, 5.7 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Blanched Almonds.
• Both Blanched Almonds as well as Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits have insufficient amounts of Vitamin C and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Blanched Almonds vs Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits:

• Blanched Almonds have 3.6 times more Calcium, 1.4 times more Copper and 1.5 times more Magnesium than Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits.
• While Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits contain 4.6 times more Iron, 2.1 times more Manganese, 8.3 times more Selenium, 19.8 times more Sodium and 1.4 times more Zinc than Blanched Almonds.
• Both Blanched Almonds and Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits have similar amounts of Phosphorus and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Blanched Almonds have 6.1 times more Fat, 3.2 times more Saturated Fat, 3.6 times more Omega 6 and 2 times more Protein than Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits.
• While Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits contain 28 times more Omega 3, 6.3 times more Carbohydrate, 7.8 times more Sugars and 1.5 times more Fiber than Blanched Almonds.
• Both Blanched Almonds and Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits have similar amounts of Energy per 300 kcal.
• Both Blanched Almonds as well as Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.