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

Weight per 300 calories

• Oil Roasted Almonds: 49.4g
• Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size: 85.5g

Oil 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.

Discover which food has more nutrients per 300 calories - Oil Roasted Almonds or Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	12%	5%	83%

Macro Nutrients

	Oil 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	28% 27.3g	1.85% 1.8g	97g per day for Men 19-50 years
Saturated Fat	6.5% 2.08g	1.07% 0.34g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.37% 0.054g	1.6g per day for Men 19-50 years
Omega 6	39.3% 6.7g	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	6.72% 8.74g	53.5% 69.6g	130g per day for Men 19-50 years
Sugars	3.1% 2.25g	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% 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	% 0.02g	NA	g per day for Men 19-50 years
Sucrose	% 2.16g	NA	g per day for Men 19-50 years
Fiber	13.7% 5.2g	28% 10.6g	38g per day for Men 19-50 years
Protein	18.7% 10.5g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Oil 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	3.8% 0.045mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.7% 0.39mg	5.9% 0.077mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	30% 4.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.26% 0.11mg	13.7% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.5% 0.058mg	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	3.34% 13.3μg	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	85.6% 13mg	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

	Oil Roasted Almonds	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Recommended Dietary Allowance
Calcium	14.4% 144mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	52.4% 0.47mg	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	22.7% 1.8mg	26.7% 2.14mg	8mg per day for Men 19-50 years
Magnesium	32.2% 135mg	27% 114mg	420mg per day for Men 19-50 years
Manganese	53% 1.2mg	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% 230mg	47% 328mg	700mg per day for Men 19-50 years
Potassium	10% 345mg	9.73% 331mg	3400mg per day for Men 19-50 years
Selenium	3.7% 2.03μg	9.17% 5.04μg	55μg per day for Men 19-50 years
Sodium	0.033% 0.49mg	0.11% 1.7mg	1500mg per day for Men 19-50 years
Zinc	13.8% 1.5mg	23.7% 2.6mg	11mg per day for Men 19-50 years
Water	0.037% 1.4g	0.069% 2.56g	3700g per day for Men 19-50 years

Oil Roasted Almonds VS Cereals Ready-to-eat, POST, Shredded Wheat, Original Spoon-size Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oil Roasted Almonds or Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size?

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

• 300 calories of Oil Roasted Almonds have 5 times more Vitamin B2 and 23.1 times more Vitamin E than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size.
• While 300 kcal of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size contain 5.5 times more Vitamin B1, 2.7 times more Vitamin B3, 6 times more Vitamin B5, 2.1 times more Vitamin B6 and 2.6 times more Vitamin B9 than Oil Roasted Almonds.
• 300 calories of Oil Roasted Almonds have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin B9
• 300 calories of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have insufficient amounts of Vitamin B2 and Vitamin E
• Both Oil 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 calories.

Comparing minerals per 300 calories for Oil Roasted Almonds vs Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size:

• 300 calories of Oil Roasted Almonds have 2.9 times more Calcium and 1.7 times more Copper than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size.
• While 300 kcal of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size contain 1.4 times more Phosphorus, 2.5 times more Selenium and 1.7 times more Zinc than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size contain similar levels of Iron, Magnesium and Potassium per 300 calories.
• 300 calories of Oil Roasted Almonds lack sufficient amounts of Selenium
• 300 calories of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oil Roasted Almonds have 15.2 times more Fat, 6.1 times more Saturated Fat and 6.3 times more Omega 6 than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size.
• While 300 kcal of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size contain 8 times more Carbohydrate and 2 times more Fiber than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size offer comparable quantities of Energy and Protein per 300 calories.
• Both Oil Roasted Almonds as well as Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size provide inadequate amounts of Omega 3 in 300 calories.