Comparing Nutrients in 300 calories Roasted Almonds VS Cereals ready-to-eat, rice, puffed, fortified

Weight per 300 calories

• Roasted Almonds: 50.2g
• Cereals ready-to-eat, rice, puffed, fortified: 74.6g

Roasted Almonds have 1.5 times more energy per 100g than Cereals ready-to-eat, rice, puffed, fortified. It has very high energy density when compared to other foods. Cereals ready-to-eat, rice, puffed, fortified having very high energy density.

Discover which food has more nutrients per 300 calories - Roasted Almonds or Cereals ready-to-eat, rice, puffed, fortified?

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Cereals ready-to-eat, rice, puffed, fortified	6%	1%	93%

Macro Nutrients

	Roasted Almonds	Cereals ready-to-eat, rice, puffed, fortified	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26.4g	0.38% 0.37g	97g per day for Men 19-50 years
Saturated Fat	6.4% 2.05g	0.3% 0.097g	32g per day for Men 19-50 years
Omega 3	0.31% 0.005g	NA	1.6g per day for Men 19-50 years
Omega 6	38.2% 6.5g	NA	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	51.5% 67g	130g per day for Men 19-50 years
Sugars	3.36% 2.44g	NA	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	3.34% 1.27g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	8.4% 4.7g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Cereals ready-to-eat, rice, puffed, fortified	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	162% 1.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	103% 1.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.82mg	165% 26.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.22% 0.16mg	4.78% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.25% 0.068mg	4.3% 0.056mg	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	3.54% 14μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	80% 12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Cereals ready-to-eat, rice, puffed, fortified	Recommended Dietary Allowance
Calcium	13.4% 134mg	0.45% 4.48mg	1000mg per day for Men 19-50 years
Copper	61.3% 0.55mg	14% 0.13mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.35% 14μg	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	296% 23.7mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	4.44% 18.7mg	420mg per day for Men 19-50 years
Manganese	48.7% 1.1mg	48.7% 1.1mg	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	10.4% 73mg	700mg per day for Men 19-50 years
Potassium	10.5% 358mg	2.5% 84.3mg	3400mg per day for Men 19-50 years
Selenium	1.82% 1μg	14.2% 7.84μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.5mg	0.15% 2.24mg	1500mg per day for Men 19-50 years
Zinc	15% 1.66mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	0.033% 1.2g	0.061% 2.24g	3700g per day for Men 19-50 years

Roasted Almonds VS Cereals Ready-to-eat, Rice, Puffed, Fortified Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Roasted Almonds or Cereals ready-to-eat, rice, puffed, fortified?

Lets compare vitamin content per 300 calories of Roasted Almonds vs Cereals ready-to-eat, rice, puffed, fortified:

• 300 calories of Roasted Almonds have 1.9 times more Vitamin B9 than Cereals ready-to-eat, rice, puffed, fortified.
• While 300 kcal of Cereals ready-to-eat, rice, puffed, fortified contain 50.2 times more Vitamin B1, 2.2 times more Vitamin B2 and 14.4 times more Vitamin B3 than Dry Roasted Almonds.
• 300 calories of Roasted Almonds have insufficient amounts of Vitamin B1
• 300 calories of Cereals ready-to-eat, rice, puffed, fortified have insufficient amounts of Vitamin B9
• Both Dry Roasted Almonds as well as Cereals ready-to-eat, rice, puffed, fortified have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6, Vitamin B12 and Vitamin C in 300 calories.

Comparing minerals per 300 calories for Roasted Almonds vs Cereals ready-to-eat, rice, puffed, fortified:

• 300 calories of Roasted Almonds have 30 times more Calcium, 4.4 times more Copper, 7.5 times more Magnesium, 3.2 times more Phosphorus, 4.2 times more Potassium and 2.2 times more Zinc than Cereals ready-to-eat, rice, puffed, fortified.
• While 300 kcal of Cereals ready-to-eat, rice, puffed, fortified contain 12.6 times more Iron and 7.8 times more Selenium than Dry Roasted Almonds.
• Both Roasted Almonds and Cereals ready-to-eat, rice, puffed, fortified contain similar levels of Manganese per 300 calories.
• 300 calories of Roasted Almonds lack sufficient amounts of Selenium
• 300 calories of Cereals ready-to-eat, rice, puffed, fortified lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Roasted Almonds have 70.6 times more Fat, 21.2 times more Saturated Fat, 4.3 times more Fiber and 2.2 times more Protein than Cereals ready-to-eat, rice, puffed, fortified.
• While 300 kcal of Cereals ready-to-eat, rice, puffed, fortified contain 6.4 times more Carbohydrate than Dry Roasted Almonds.
• Both Roasted Almonds and Cereals ready-to-eat, rice, puffed, fortified offer comparable quantities of Energy per 300 calories.
• 300 calories of Cereals ready-to-eat, rice, puffed, fortified provide inadequate amounts of Fiber