Comparing Nutrients in 500 calories Breakfast bar, corn flake crust with fruit VS Almonds

Weight per 500 calories

• Breakfast bar, corn flake crust with fruit: 133g
• Almonds: 86.4g

Almonds have 1.5 times more energy per unit of mass than Breakfast bar, corn flake crust with fruit, which is very high in comparison to other foods. Breakfast bar, corn flake crust with fruit having high energy density.

Which food has more nutrients per 500 calories - Breakfast bar, corn flake crust with fruit or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Breakfast bar, corn flake crust with fruit	5%	18%	77%
Almonds	14%	72%	14%

Macro Nutrients

	Breakfast bar, corn flake crust with fruit	Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	10.3% 9.97g	44.5% 43g	97g per day for Men 19-50 years
Saturated Fat	6.23% 2g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	4.65% 0.074g	0.16% 0.003g	1.6g per day for Men 19-50 years
Omega 6	6.65% 1.13g	62.6% 10.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74.5% 97g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	64.4% 46.7g	5.2% 3.76g	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	0.13% 0.095g	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	% 0.15g	g per day for Men 19-50 years
Sucrose	NA	% 3.4g	g per day for Men 19-50 years
Fiber	7.35% 2.8g	28.4% 10.8g	38g per day for Men 19-50 years
Protein	10.4% 5.85g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Breakfast bar, corn flake crust with fruit	Almonds	Recommended Dietary Allowance
Vitamin A	90% 809μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	111% 1.33mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	113% 1.46mg	75.6% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	112% 18mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	8.13% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	143% 1.86mg	9.1% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	164% 49.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	36% 144μg	9.5% 38μg	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	0% 0mg	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	6.74% 1mg	148% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.3% 18.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Breakfast bar, corn flake crust with fruit	Almonds	Recommended Dietary Allowance
Calcium	5.45% 54.5mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	14.8% 0.13mg	99% 0.89mg	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	80.8% 6.46mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	8.55% 36mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	NA	82% 1.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	87% 39μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	19.6% 137mg	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	7.7% 262mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	36.3% 20μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	30% 448mg	0.058% 0.86mg	1500mg per day for Men 19-50 years
Zinc	49.6% 5.45mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	0.52% 19.3g	0.1% 3.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Breakfast bar, corn flake crust with fruit vs Almonds:

• Breakfast bar, corn flake crust with fruit has more Vitamin A, 7.5 times more Vitamin B1, 1.5 times more Vitamin B2, 5.7 times more Vitamin B3, 15.7 times more Vitamin B6, 3.8 times more Vitamin B9 and more Vitamin K than Almonds.
• While Almonds contain more Vitamin B5 and 21.9 times more Vitamin E than Breakfast bar, corn flake crust with fruit.
• Both Breakfast bar, corn flake crust with fruit as well as Almonds have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Breakfast bar, corn flake crust with fruit vs Almonds:

• Breakfast bar, corn flake crust with fruit has 2 times more Iron, 5.6 times more Selenium, 518.9 times more Sodium and 2 times more Zinc than Almonds.
• While Almonds contain 4.3 times more Calcium, 6.7 times more Copper, 6.5 times more Magnesium, 3 times more Phosphorus and 2.4 times more Potassium than Breakfast bar, corn flake crust with fruit.

Comparison of macro-nutrients per 500 calories:

• Breakfast bar, corn flake crust with fruit has 5.2 times more Carbohydrate and 12.4 times more Sugars than Almonds.
• While Almonds contain 4.3 times more Fat, 1.6 times more Saturated Fat, 9.4 times more Omega 6, 3.9 times more Fiber and 3.1 times more Protein than Breakfast bar, corn flake crust with fruit.
• Both Breakfast bar, corn flake crust with fruit and Almonds have similar amounts of Energy per 500 kcal.
• Both Breakfast bar, corn flake crust with fruit as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.