Comparing Nutrients in 100 calories Cereals ready-to-eat, BARBARA'S PUFFINS, original VS Almonds

Weight per 100 calories

• Cereals ready-to-eat, BARBARA'S PUFFINS, original: 30g
• Almonds: 17.3g

Almonds have 1.7 times more energy per unit of mass than Cereals ready-to-eat, BARBARA'S PUFFINS, original, which is very high in comparison to other foods. Cereals ready-to-eat, BARBARA'S PUFFINS, original having high energy density.

Which food has more nutrients per 100 calories - Cereals ready-to-eat, BARBARA'S PUFFINS, original or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, BARBARA'S PUFFINS, original	7%	8%	85%
Almonds	14%	72%	14%

Macro Nutrients

	Cereals ready-to-eat, BARBARA'S PUFFINS, original	Almonds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	8.9% 8.62g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	2.05% 0.66g	32g per day for Men 19-50 years
Omega 3	0.77% 0.012g	0.032% 0.001g	1.6g per day for Men 19-50 years
Omega 6	1.8% 0.31g	12.5% 2.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.4% 25.2g	2.86% 3.72g	130g per day for Men 19-50 years
Sugars	7.67% 5.56g	1.04% 0.75g	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	0.026% 0.019g	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	% 0.029g	g per day for Men 19-50 years
Sucrose	NA	% 0.68g	g per day for Men 19-50 years
Fiber	14.6% 5.56g	5.7% 2.16g	38g per day for Men 19-50 years
Protein	3.97% 2.23g	6.52% 3.65g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, BARBARA'S PUFFINS, original	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.78% 0.033mg	2.95% 0.035mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.57% 0.02mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.57% 0.57mg	3.9% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1.63% 0.081mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.6% 0.073mg	1.82% 0.024mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	33% 9.84μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.43% 5.7μg	1.9% 7.6μg	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	18.6% 16.7mg	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	1.8% 0.27mg	29.5% 4.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.18% 0.21μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, BARBARA'S PUFFINS, original	Almonds	Recommended Dietary Allowance
Calcium	2.1% 21mg	4.65% 46.5mg	1000mg per day for Men 19-50 years
Copper	10% 0.09mg	19.8% 0.18mg	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	5% 0.4mg	8% 0.64mg	8mg per day for Men 19-50 years
Magnesium	7.65% 32mg	11% 46.6mg	420mg per day for Men 19-50 years
Manganese	NA	16.4% 0.38mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	17.4% 7.82μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	5.4% 38mg	12% 83mg	700mg per day for Men 19-50 years
Potassium	2.8% 95mg	3.72% 127mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	14% 211mg	0.012% 0.17mg	1500mg per day for Men 19-50 years
Zinc	3.5% 0.38mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	0.029% 1.08g	0.021% 0.76g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cereals ready-to-eat, BARBARA'S PUFFINS, original vs Almonds:

• Cereals ready-to-eat, BARBARA'S PUFFINS, original have 3.1 times more Vitamin B6 and more Vitamin C than Almonds.
• While Almonds contain 9.6 times more Vitamin B2, 1.3 times more Vitamin B9 and 16.6 times more Vitamin E than Cereals ready-to-eat, BARBARA'S PUFFINS, original.
• Both Cereals ready-to-eat, BARBARA'S PUFFINS, original and Almonds have similar amounts of Vitamin B1 and Vitamin B3 per 100 kcal.
• Both Cereals ready-to-eat, BARBARA'S PUFFINS, original as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Cereals ready-to-eat, BARBARA'S PUFFINS, original vs Almonds:

• Cereals ready-to-eat, BARBARA'S PUFFINS, original have 7.1 times more Selenium and 1224.1 times more Sodium than Almonds.
• While Almonds contain 2.2 times more Calcium, 2 times more Copper, 1.6 times more Iron, 1.5 times more Magnesium, 2.2 times more Phosphorus, 1.3 times more Potassium and 1.4 times more Zinc than Cereals ready-to-eat, BARBARA'S PUFFINS, original.

Comparison of macro-nutrients per 100 calories:

• Cereals ready-to-eat, BARBARA'S PUFFINS, original have 6.8 times more Carbohydrate, 7.4 times more Sugars and 2.6 times more Fiber than Almonds.
• While Almonds contain 7.8 times more Fat, more Saturated Fat, 6.9 times more Omega 6 and 1.6 times more Protein than Cereals ready-to-eat, BARBARA'S PUFFINS, original.
• Both Cereals ready-to-eat, BARBARA'S PUFFINS, original and Almonds have similar amounts of Energy per 100 kcal.
• Both Cereals ready-to-eat, BARBARA'S PUFFINS, original as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.