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Comparing Nutrients in 100 grams Cereals ready-to-eat, POST, Shredded Wheat, original spoon-sizeVS Roasted Almonds

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size
12%
5%
83%
Roasted Almonds
13%
74%
13%
100 g ▼

Macro Nutrients

12%351kcal
Energy
20.6%598kcal
351 kcalvs598 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.16%2.1g
Fat
54%52.5g
2.1 gvs52.5 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.25%0.4g
Saturated Fat
12.8%4.1g
0.4 gvs4.1 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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3.94%0.063g
Omega 3
0.63%0.01g
0.063 gvs0.01 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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7.26%1.23g
Omega 6
76%13g
1.23 gvs13 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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62.6%81.4g
Carbohydrate
16%21g
81.4 gvs21 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.24%0.9g
Sugars
6.7%4.86g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.9 gvs4.86 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
0.014%0.01g
≤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]
NA gvs0.01 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%0.01g
NA gvs0.01 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%4.75g
NA gvs4.75 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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32.6%12.4g
Fiber
28.7%11g
12.4 gvs11 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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21%12g
Protein
37.4%21g
12 gvs21 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
0 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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24%0.29mg
Vitamin B1
6.4%0.077mg
Thiamine
0.29 mgvs0.077 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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6.92%0.09mg
Vitamin B2
92%1.2mg
Riboflavin
0.09 mgvs1.2 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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35.3%5.64mg
Vitamin B3
22.7%3.64mg
Niacin, nicotinic acid, niacinamide
5.64 mgvs3.64 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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16%0.8mg
Vitamin B5
6.42%0.32mg
Pantothenic acid
0.8 mgvs0.32 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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10.8%0.14mg
Vitamin B6
10.5%0.14mg
Pyridoxine
0.14 mgvs0.14 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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10%40μg
Vitamin B9
13.8%55μg
Folates and Folic Acid
40 μgvs55 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
0%0mg
Ascorbic acid
0 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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4.33%0.65mg
Vitamin E
159%24mg
Tocopherols and Tocotrienols
0.65 mgvs24 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1.25%1.5μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
1.5 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

5.8%58mg
Calcium
27%268mg
58 mgvs268 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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37%0.33mg
Copper
122%1.1mg
0.33 mgvs1.1 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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31.3%2.5mg
Iron
46.6%3.73mg
2.5 mgvs3.73 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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31.7%133mg
Magnesium
66.4%279mg
133 mgvs279 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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NA
Manganese
97%2.23mg
NA mgvs2.23 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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55%384mg
Phosphorus
67.3%471mg
384 mgvs471 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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11.4%387mg
Potassium
21%713mg
387 mgvs713 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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10.7%5.9μg
Selenium
3.64%2μg
5.9 μgvs2 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.13%2mg
Sodium
0.2%3mg
2 mgvs3 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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27.7%3.05mg
Zinc
30%3.3mg
3.05 mgvs3.3 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.081%3g
Water
0.065%2.4g
3 gvs2.4 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size vs Roasted Almonds:
Comparing minerals per 100 grams for Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size vs Roasted Almonds:
Comparison of macro-nutrients per 100 grams:



Compare more foods per 100 g: