Comparing Nutrients in 100 calories Cereals ready-to-eat, ALPEN VS Jams, preserves, marmalade, reduced sugar

Weight per 100 calories

• Cereals ready-to-eat, ALPEN: 28.4g
• Jams, preserves, marmalade, reduced sugar: 66.2g

Cereals ready-to-eat, ALPEN have 2.3 times more energy per 100g than Jams, preserves, marmalade, reduced sugar. It has high energy density when compared to other foods. Jams, preserves, marmalade, reduced sugar having above average energy density.

Which food has more nutrients per 100 calories - Cereals ready-to-eat, ALPEN or Jams, preserves, marmalade, reduced sugar?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, ALPEN	12%	8%	80%
Jams, preserves, marmalade, reduced sugar	0%	1%	99%

Macro Nutrients

	Cereals ready-to-eat, ALPEN	Jams, preserves, marmalade, reduced sugar	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.97% 0.94g	0.068% 0.066g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.01% 0.003g	32g per day for Men 19-50 years
Omega 3	0.78% 0.013g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	1.47% 0.25g	0.11% 0.019g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.5% 21.5g	19% 25g	130g per day for Men 19-50 years
Sugars	7.84% 5.7g	27% 19.5g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	6.8% 2.6g	2.6% 0.99g	38g per day for Men 19-50 years
Protein	5.7% 3.2g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, ALPEN	Jams, preserves, marmalade, reduced sugar	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.47% 0.11mg	0.55% 0.007mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.74% 0.11mg	1% 0.013mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.76% 0.6mg	0.33% 0.053mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1.2% 0.061mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.08mg	1% 0.013mg	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	2.13% 8.52μg	3% 12μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.42% 0.034μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.75% 2.47mg	11% 9.93mg	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	0.97% 0.14mg	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.59% 0.71μg	0.88% 1.06μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, ALPEN	Jams, preserves, marmalade, reduced sugar	Recommended Dietary Allowance
Calcium	4.18% 41.8mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	9.47% 0.085mg	2.8% 0.025mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.055% 2.2μg	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	10.7% 0.85mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	6.36% 26.7mg	0.63% 2.65mg	420mg per day for Men 19-50 years
Manganese	NA	8.3% 0.19mg	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	15% 105mg	0.66% 4.64mg	700mg per day for Men 19-50 years
Potassium	3.5% 119mg	1.15% 39mg	3400mg per day for Men 19-50 years
Selenium	8.94% 4.9μg	0.48% 0.26μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.67mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	7.75% 0.85mg	0.3% 0.033mg	11mg per day for Men 19-50 years
Water	0.057% 2.1g	1.1% 41g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cereals ready-to-eat, ALPEN vs Jams, preserves, marmalade, reduced sugar:

• Cereals ready-to-eat, ALPEN have 17.2 times more Vitamin B1, 8.6 times more Vitamin B2, 11.4 times more Vitamin B3, 6 times more Vitamin B6 and more Vitamin B12 than Jams, preserves, marmalade, reduced sugar.
• While Jams, preserves, marmalade, reduced sugar contain 1.4 times more Vitamin B9 and 4 times more Vitamin C than Cereals ready-to-eat, ALPEN.
• Both Cereals ready-to-eat, ALPEN as well as Jams, preserves, marmalade, reduced sugar have insufficient amounts of Vitamin A, Vitamin D, Vitamin E and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Cereals ready-to-eat, ALPEN vs Jams, preserves, marmalade, reduced sugar:

• Cereals ready-to-eat, ALPEN have more Calcium, 3.4 times more Copper, more Iron, 10.1 times more Magnesium, 22.7 times more Phosphorus, 3 times more Potassium, 18.6 times more Selenium and 25.7 times more Zinc than Jams, preserves, marmalade, reduced sugar.
• While Jams, preserves, marmalade, reduced sugar contain 19.5 times more Water than Cereals ready-to-eat, ALPEN.

Comparison of macro-nutrients per 100 calories:

• Cereals ready-to-eat, ALPEN have 13 times more Omega 6, 2.6 times more Fiber and more Protein than Jams, preserves, marmalade, reduced sugar.
• While Jams, preserves, marmalade, reduced sugar contain 3.4 times more Sugars than Cereals ready-to-eat, ALPEN.
• Both Cereals ready-to-eat, ALPEN and Jams, preserves, marmalade, reduced sugar have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Cereals ready-to-eat, ALPEN as well as Jams, preserves, marmalade, reduced sugar have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.