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

Weight per 300 calories

• Roasted Almonds: 50.2g
• Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size: 85.5g

Roasted 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 - Roasted Almonds or Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size?

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	12%	5%	83%

Macro Nutrients

	Roasted 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% 26.4g	1.85% 1.8g	97g per day for Men 19-50 years
Saturated Fat	6.4% 2.05g	1.07% 0.34g	32g per day for Men 19-50 years
Omega 3	0.31% 0.005g	3.37% 0.054g	1.6g per day for Men 19-50 years
Omega 6	38.2% 6.5g	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	8.1% 10.5g	53.5% 69.6g	130g per day for Men 19-50 years
Sugars	3.36% 2.44g	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	0.007% 0.005g	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	% 0.005g	NA	g per day for Men 19-50 years
Sucrose	% 2.4g	NA	g per day for Men 19-50 years
Fiber	14.4% 5.47g	28% 10.6g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Roasted 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	3.2% 0.039mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	5.9% 0.077mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.82mg	30% 4.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.22% 0.16mg	13.7% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.25% 0.068mg	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	6.9% 27.6μg	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% 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

	Roasted Almonds	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Recommended Dietary Allowance
Calcium	13.4% 134mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	61.3% 0.55mg	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	23.4% 1.87mg	26.7% 2.14mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	27% 114mg	420mg per day for Men 19-50 years
Manganese	48.7% 1.1mg	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	33.8% 236mg	47% 328mg	700mg per day for Men 19-50 years
Potassium	10.5% 358mg	9.73% 331mg	3400mg per day for Men 19-50 years
Selenium	1.82% 1μg	9.17% 5.04μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.5mg	0.11% 1.7mg	1500mg per day for Men 19-50 years
Zinc	15% 1.66mg	23.7% 2.6mg	11mg per day for Men 19-50 years
Water	0.033% 1.2g	0.069% 2.56g	3700g per day for Men 19-50 years

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

• Dry Roasted Almonds have 7.8 times more Vitamin B2 and 21.6 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 6.4 times more Vitamin B1, 2.6 times more Vitamin B3, 4.3 times more Vitamin B5 and 1.8 times more Vitamin B6 than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have similar amounts of Vitamin B9 per 300 kcal.
• Both Dry Roasted 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 Roasted Almonds vs Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size:

• Dry Roasted Almonds have 2.7 times more Calcium, 1.9 times more Copper and 1.2 times more Magnesium than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size.
• While Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size contain 1.4 times more Phosphorus, 5 times more Selenium and 1.6 times more Zinc than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have similar amounts of Iron and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dry Roasted Almonds have 14.7 times more Fat, 6 times more Saturated Fat, 6.2 times more Omega 6 and 3.2 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 10.7 times more Omega 3, 6.6 times more Carbohydrate and 1.9 times more Fiber than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have similar amounts of Energy and Protein per 300 kcal.
• Both Dry Roasted 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.