Comparing Nutrients in 100 calories Cereals ready-to-eat, FAMILIA VS Roasted Almonds

Weight per 100 calories

• Cereals ready-to-eat, FAMILIA: 26g
• Roasted Almonds: 16.7g

Dry Roasted Almonds have 1.5 times more energy per unit of mass than Cereals ready-to-eat, FAMILIA, which is very high in comparison to other foods. Cereals ready-to-eat, FAMILIA having high energy density.

Which food has more nutrients per 100 calories - Cereals ready-to-eat, FAMILIA or Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, FAMILIA	10%	15%	75%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Cereals ready-to-eat, FAMILIA	Roasted Almonds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.67% 1.62g	9.06% 8.8g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	2.14% 0.68g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	0.1% 0.002g	1.6g per day for Men 19-50 years
Omega 6	2.35% 0.4g	12.7% 2.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.6% 19g	2.7% 3.5g	130g per day for Men 19-50 years
Sugars	8.25% 5.98g	1.12% 0.81g	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	0.002% 0.002g	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	% 0.002g	g per day for Men 19-50 years
Sucrose	NA	% 0.79g	g per day for Men 19-50 years
Fiber	5.77% 2.2g	4.8% 1.82g	38g per day for Men 19-50 years
Protein	4.37% 2.45g	6.26% 3.5g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, FAMILIA	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.029% 0.26μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.87% 0.082mg	1.07% 0.013mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.9% 0.46mg	3.8% 0.61mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1.07% 0.054mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2% 0.026mg	1.75% 0.023mg	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	1.03% 4.12μg	2.3% 9.2μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3.1% 0.075μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.17% 0.15mg	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	2% 0.3mg	26.6% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.82% 0.98μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, FAMILIA	Roasted Almonds	Recommended Dietary Allowance
Calcium	4.46% 44.6mg	4.5% 45mg	1000mg per day for Men 19-50 years
Copper	11.7% 0.1mg	20.4% 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	8.96% 0.72mg	7.8% 0.62mg	8mg per day for Men 19-50 years
Magnesium	19.5% 81.7mg	11% 46.7mg	420mg per day for Men 19-50 years
Manganese	NA	16.2% 0.37mg	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	12.4% 87mg	11.3% 78.8mg	700mg per day for Men 19-50 years
Potassium	3.74% 127mg	3.5% 119mg	3400mg per day for Men 19-50 years
Selenium	8.1% 4.46μg	0.61% 0.33μg	55μg per day for Men 19-50 years
Sodium	0.14% 2.06mg	0.033% 0.5mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.49mg	5.03% 0.55mg	11mg per day for Men 19-50 years
Water	0.013% 0.49g	0.011% 0.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cereals ready-to-eat, FAMILIA vs Roasted Almonds:

• Cereals ready-to-eat, FAMILIA have 6.4 times more Vitamin B1 and more Vitamin B12 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.4 times more Vitamin B2, 1.3 times more Vitamin B3, 2.2 times more Vitamin B9 and 13.4 times more Vitamin E than Cereals ready-to-eat, FAMILIA.
• Both Cereals ready-to-eat, FAMILIA and Dry Roasted Almonds have similar amounts of Vitamin B6 per 100 kcal.
• Both Cereals ready-to-eat, FAMILIA as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Cereals ready-to-eat, FAMILIA vs Roasted Almonds:

• Cereals ready-to-eat, FAMILIA have 1.8 times more Magnesium and 13.3 times more Selenium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.8 times more Copper than Cereals ready-to-eat, FAMILIA.
• Both Cereals ready-to-eat, FAMILIA and Dry Roasted Almonds have similar amounts of Calcium, Iron, Phosphorus, Potassium and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Cereals ready-to-eat, FAMILIA have 14.2 times more Omega 3, 5.4 times more Carbohydrate, 7.4 times more Sugars and 1.2 times more Fiber than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 5.4 times more Fat, 3.7 times more Saturated Fat, 5.4 times more Omega 6 and 1.4 times more Protein than Cereals ready-to-eat, FAMILIA.
• Both Cereals ready-to-eat, FAMILIA and Dry Roasted Almonds have similar amounts of Energy per 100 kcal.
• Both Cereals ready-to-eat, FAMILIA as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.