Comparing Nutrients in 300 calories Roasted Almonds VS Cereals ready-to-eat, WEETABIX whole grain cereal

Weight per 300 calories

• Roasted Almonds: 50.2g
• Cereals ready-to-eat, WEETABIX whole grain cereal: 81g

Roasted Almonds have 1.6 times more energy per 100g than Cereals ready-to-eat, WEETABIX whole grain cereal. It has very high energy density when compared to other foods. Cereals ready-to-eat, WEETABIX whole grain cereal having high energy density.

Discover which food has more nutrients per 300 calories - Roasted Almonds or Cereals ready-to-eat, WEETABIX whole grain cereal?

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Cereals ready-to-eat, WEETABIX whole grain cereal	12%	6%	82%

Macro Nutrients

	Roasted Almonds	Cereals ready-to-eat, WEETABIX whole grain cereal	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26.4g	2.4% 2.3g	97g per day for Men 19-50 years
Saturated Fat	6.4% 2.05g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	0.31% 0.005g	2.9% 0.046g	1.6g per day for Men 19-50 years
Omega 6	38.2% 6.5g	5.27% 0.9g	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	50.7% 66g	130g per day for Men 19-50 years
Sugars	3.36% 2.44g	6.37% 4.6g	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	24.3% 9.2g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	16.5% 9.24g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Cereals ready-to-eat, WEETABIX whole grain cereal	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	130% 1.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.82mg	29% 4.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.22% 0.16mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.25% 0.068mg	28.6% 0.37mg	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	9.3% 37μg	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	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.2% 1.46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Cereals ready-to-eat, WEETABIX whole grain cereal	Recommended Dietary Allowance
Calcium	13.4% 134mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	61.3% 0.55mg	56% 0.5mg	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	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	17.7% 74.4mg	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	20% 139mg	700mg per day for Men 19-50 years
Potassium	10.5% 358mg	10.2% 347mg	3400mg per day for Men 19-50 years
Selenium	1.82% 1μg	8.67% 4.77μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.5mg	20% 300mg	1500mg per day for Men 19-50 years
Zinc	15% 1.66mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	0.033% 1.2g	0.066% 2.43g	3700g per day for Men 19-50 years

Roasted Almonds VS Cereals Ready-to-eat, WEETABIX Whole Grain Cereal Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Roasted Almonds or Cereals ready-to-eat, WEETABIX whole grain cereal?

Lets compare vitamin content per 300 calories of Roasted Almonds vs Cereals ready-to-eat, WEETABIX whole grain cereal:

• 300 calories of Roasted Almonds have 15.1 times more Vitamin E than Cereals ready-to-eat, WEETABIX whole grain cereal.
• While 300 kcal of Cereals ready-to-eat, WEETABIX whole grain cereal contain 40.4 times more Vitamin B1, 1.3 times more Vitamin B2, 2.5 times more Vitamin B3, 5.5 times more Vitamin B6 and 1.3 times more Vitamin B9 than Dry Roasted Almonds.
• 300 calories of Roasted Almonds have insufficient amounts of Vitamin B1 and Vitamin B6
• 300 calories of Cereals ready-to-eat, WEETABIX whole grain cereal have insufficient amounts of Vitamin E
• Both Dry Roasted Almonds as well as Cereals ready-to-eat, WEETABIX whole grain cereal have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Roasted Almonds vs Cereals ready-to-eat, WEETABIX whole grain cereal:

• 300 calories of Roasted Almonds have 2.9 times more Calcium, 1.9 times more Magnesium and 1.7 times more Phosphorus than Cereals ready-to-eat, WEETABIX whole grain cereal.
• While 300 kcal of Cereals ready-to-eat, WEETABIX whole grain cereal contain 5.6 times more Iron, 4.8 times more Selenium and 199.3 times more Sodium than Dry Roasted Almonds.
• Both Roasted Almonds and Cereals ready-to-eat, WEETABIX whole grain cereal contain similar levels of Copper, Potassium and Zinc per 300 calories.
• 300 calories of Roasted Almonds lack sufficient amounts of Selenium
• 300 calories of Cereals ready-to-eat, WEETABIX whole grain cereal lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Roasted Almonds have 11.4 times more Fat, 5.3 times more Saturated Fat and 7.3 times more Omega 6 than Cereals ready-to-eat, WEETABIX whole grain cereal.
• While 300 kcal of Cereals ready-to-eat, WEETABIX whole grain cereal contain 6.3 times more Carbohydrate, 1.9 times more Sugars and 1.7 times more Fiber than Dry Roasted Almonds.
• Both Roasted Almonds and Cereals ready-to-eat, WEETABIX whole grain cereal offer comparable quantities of Energy and Protein per 300 calories.
• 300 calories of Cereals ready-to-eat, WEETABIX whole grain cereal provide inadequate amounts of Omega 6
• Both Dry Roasted Almonds as well as Cereals ready-to-eat, WEETABIX whole grain cereal provide inadequate amounts of Omega 3 in 300 calories.