Comparing Nutrients in 500 calories Cereals, corn grits, yellow, regular and quick, unenriched, dry VS Blanched Almonds

Weight per 500 calories

• Cereals, corn grits, yellow, regular and quick, unenriched, dry: 135g
• Blanched Almonds: 84.7g

Blanched Almonds have 1.6 times more energy per unit of mass than Cereals, corn grits, yellow, regular and quick, unenriched, dry, which is very high in comparison to other foods. Cereals, corn grits, yellow, regular and quick, unenriched, dry having high energy density.

Discover which food has more nutrients per 500 calories - Cereals, corn grits, yellow, regular and quick, unenriched, dry or Blanched Almonds?

Macros Ratio

	Protein	Fat	Carbs
Cereals, corn grits, yellow, regular and quick, unenriched, dry	10%	3%	87%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Cereals, corn grits, yellow, regular and quick, unenriched, dry	Blanched Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.67% 1.6g	46% 44.5g	97g per day for Men 19-50 years
Saturated Fat	0.65% 0.21g	10.5% 3.35g	32g per day for Men 19-50 years
Omega 3	1.26% 0.02g	0.21% 0.003g	1.6g per day for Men 19-50 years
Omega 6	3.98% 0.68g	61.6% 10.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82.5% 107g	12% 16g	130g per day for Men 19-50 years
Sugars	1.2% 0.86g	5.4% 3.92g	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% 0g	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	% 0.025g	g per day for Men 19-50 years
Sucrose	NA	% 3.78g	g per day for Men 19-50 years
Fiber	5.67% 2.16g	22% 8.4g	38g per day for Men 19-50 years
Protein	21% 12g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Cereals, corn grits, yellow, regular and quick, unenriched, dry	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	1.65% 15μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.6% 0.18mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.15% 0.054mg	46.3% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	18.5% 2.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	5.32% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.2% 0.2mg	7.5% 0.097mg	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	1.7% 6.74μg	10.4% 41.5μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	134% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.34% 0.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, corn grits, yellow, regular and quick, unenriched, dry	Blanched Almonds	Recommended Dietary Allowance
Calcium	0.27% 2.7mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	11.2% 0.1mg	97% 0.87mg	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	17% 1.35mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	8.66% 36.4mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	6.2% 0.14mg	67.6% 1.56mg	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	14% 98mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	5.43% 185mg	16.4% 558mg	3400mg per day for Men 19-50 years
Selenium	41.7% 23μg	4.93% 2.7μg	55μg per day for Men 19-50 years
Sodium	0.09% 1.35mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	5.02% 0.55mg	23% 2.5mg	11mg per day for Men 19-50 years
Water	0.36% 13.5g	0.1% 3.82g	3700g per day for Men 19-50 years

Cereals, Corn Grits, Yellow, Regular And Quick, Unenriched, Dry VS Blanched Almonds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals, corn grits, yellow, regular and quick, unenriched, dry or Blanched Almonds?

Lets compare vitamin content per 500 calories of Cereals, corn grits, yellow, regular and quick, unenriched, dry vs Blanched Almonds:

• 500 calories of Cereals, corn grits, yellow, regular and quick, unenriched, dry have 2.5 times more Vitamin B5 and 2 times more Vitamin B6 than Blanched Almonds.
• While 500 kcal of Blanched Almonds contain 11.2 times more Vitamin B2, 1.8 times more Vitamin B3 and 6.2 times more Vitamin B9 than Cereals, corn grits, yellow, regular and quick, unenriched, dry.
• Both Cereals, corn grits, yellow, regular and quick, unenriched, dry and Blanched Almonds provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Cereals, corn grits, yellow, regular and quick, unenriched, dry have insufficient amounts of Vitamin B2 and Vitamin B9
• 500 calories of Blanched Almonds have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Cereals, corn grits, yellow, regular and quick, unenriched, dry as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Cereals, corn grits, yellow, regular and quick, unenriched, dry vs Blanched Almonds:

• 500 calories of Cereals, corn grits, yellow, regular and quick, unenriched, dry have 8.4 times more Selenium than Blanched Almonds.
• While 500 kcal of Blanched Almonds contain 74.2 times more Calcium, 8.6 times more Copper, 2.1 times more Iron, 6.2 times more Magnesium, 10.9 times more Manganese, 4.1 times more Phosphorus, 3 times more Potassium and 4.6 times more Zinc than Cereals, corn grits, yellow, regular and quick, unenriched, dry.
• 500 calories of Cereals, corn grits, yellow, regular and quick, unenriched, dry lack sufficient amounts of Calcium, Magnesium, Manganese, Potassium and Zinc
• 500 calories of Blanched Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cereals, corn grits, yellow, regular and quick, unenriched, dry have 6.8 times more Carbohydrate than Blanched Almonds.
• While 500 kcal of Blanched Almonds contain 27.5 times more Fat, 16 times more Saturated Fat, 15.5 times more Omega 6, 3.9 times more Fiber and 1.5 times more Protein than Cereals, corn grits, yellow, regular and quick, unenriched, dry.
• Both Cereals, corn grits, yellow, regular and quick, unenriched, dry and Blanched Almonds offer comparable quantities of Energy per 500 calories.
• 500 calories of Cereals, corn grits, yellow, regular and quick, unenriched, dry provide inadequate amounts of Omega 6 and Fiber
• Both Cereals, corn grits, yellow, regular and quick, unenriched, dry as well as Blanched Almonds provide inadequate amounts of Omega 3 in 500 calories.