Comparing Nutrients in 100 calories Almonds VS Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch

Weight per 100 calories

• Almonds: 17.3g
• Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch: 26g

Almonds have 1.5 times more energy per 100g than Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch. It has very high energy density when compared to other foods. Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch having high energy density.

Which food has more nutrients per 100 calories - Almonds or Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	9%	13%	78%

Macro Nutrients

	Almonds	Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	8.9% 8.62g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	2.05% 0.66g	0.65% 0.21g	32g per day for Men 19-50 years
Omega 3	0.032% 0.001g	1.17% 0.019g	1.6g per day for Men 19-50 years
Omega 6	12.5% 2.13g	2.5% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.86% 3.72g	15.3% 20g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	9.16% 6.64g	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	0.026% 0.019g	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	% 0.029g	NA	g per day for Men 19-50 years
Sucrose	% 0.68g	NA	g per day for Men 19-50 years
Fiber	5.7% 2.16g	7.6% 2.9g	38g per day for Men 19-50 years
Protein	6.52% 3.65g	4.14% 2.3g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.5% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.95% 0.035mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.62mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.63% 0.081mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.82% 0.024mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	33% 9.84μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.9% 7.6μg	13.5% 54μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	33.6% 0.81μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	7.23% 6.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	3.6% 21.6IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	29.5% 4.43mg	9.77% 1.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.43% 0.52μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	Recommended Dietary Allowance
Calcium	4.65% 46.5mg	1.04% 10.4mg	1000mg per day for Men 19-50 years
Copper	19.8% 0.18mg	8.7% 0.078mg	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% 0.64mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	11% 46.6mg	5.5% 23mg	420mg per day for Men 19-50 years
Manganese	16.4% 0.38mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	17.4% 7.82μg	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% 83mg	9.5% 66.4mg	700mg per day for Men 19-50 years
Potassium	3.72% 127mg	2.36% 80.2mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	17.5% 9.64μg	55μg per day for Men 19-50 years
Sodium	0.012% 0.17mg	3.7% 55.7mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	7.34% 0.81mg	11mg per day for Men 19-50 years
Water	0.021% 0.76g	0.044% 1.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Almonds vs Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch:

• Almonds have 3 times more Vitamin E than Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch.
• While Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch contain more Vitamin A, 5.9 times more Vitamin B1, 4.3 times more Vitamin B3, 11 times more Vitamin B6, 7.1 times more Vitamin B9, more Vitamin B12, more Vitamin C and more Vitamin D than Almonds.
• Both Almonds and Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch have similar amounts of Vitamin B2 per 100 kcal.
• Both Almonds as well as Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch have insufficient amounts of Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Almonds vs Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch:

• Almonds have 4.5 times more Calcium, 2.3 times more Copper, 2 times more Magnesium, 1.3 times more Phosphorus and 1.6 times more Potassium than Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch.
• While Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch contain 1.5 times more Iron, 13.6 times more Selenium, 322.7 times more Sodium and 1.5 times more Zinc than Almonds.

Comparison of macro-nutrients per 100 calories:

• Almonds have 5.6 times more Fat, 3.2 times more Saturated Fat, 5 times more Omega 6 and 1.6 times more Protein than Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch.
• While Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch contain 36.2 times more Omega 3, 5.4 times more Carbohydrate, 8.8 times more Sugars and 1.3 times more Fiber than Almonds.
• Both Almonds and Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch have similar amounts of Energy per 100 kcal.
• Both Almonds as well as Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.