Comparing Nutrients in 500 calories Cereals, QUAKER, corn grits, instant, plain, dry VS Roasted Almonds

Weight per 500 calories

• Cereals, QUAKER, corn grits, instant, plain, dry: 146g
• Roasted Almonds: 83.6g

Dry Roasted Almonds have 1.7 times more energy per unit of mass than Cereals, QUAKER, corn grits, instant, plain, dry, which is very high in comparison to other foods. Cereals, QUAKER, corn grits, instant, plain, dry having high energy density.

Discover which food has more nutrients per 500 calories - Cereals, QUAKER, corn grits, instant, plain, dry or Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, corn grits, instant, plain, dry	8%	5%	87%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Cereals, QUAKER, corn grits, instant, plain, dry	Roasted Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.2% 3.1g	45.3% 44g	97g per day for Men 19-50 years
Saturated Fat	1.65% 0.53g	10.7% 3.42g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	0.52% 0.008g	1.6g per day for Men 19-50 years
Omega 6	8.03% 1.37g	63.7% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88% 114g	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	3.04% 2.2g	5.6% 4.06g	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% 0g	0.012% 0.008g	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	% 0g	% 0.008g	g per day for Men 19-50 years
Sucrose	% 2.2g	% 3.97g	g per day for Men 19-50 years
Fiber	16% 6.12g	24% 9.1g	38g per day for Men 19-50 years
Protein	19% 10.7g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, corn grits, instant, plain, dry	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	236% 2.84mg	5.37% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	78% 1mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	82% 13mg	19% 3.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	5.37% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	8.75% 0.11mg	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	64% 257μg	11.5% 46μg	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	0.49% 0.073mg	133% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, corn grits, instant, plain, dry	Roasted Almonds	Recommended Dietary Allowance
Calcium	55% 551mg	22.4% 224mg	1000mg per day for Men 19-50 years
Copper	4.86% 0.044mg	102% 0.92mg	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	706% 56.5mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	81% 1.87mg	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	15% 105mg	56.3% 394mg	700mg per day for Men 19-50 years
Potassium	5.8% 197mg	17.5% 596mg	3400mg per day for Men 19-50 years
Selenium	45.3% 25μg	3.04% 1.67μg	55μg per day for Men 19-50 years
Sodium	109% 1634mg	0.17% 2.5mg	1500mg per day for Men 19-50 years
Zinc	5.43% 0.6mg	25% 2.77mg	11mg per day for Men 19-50 years
Water	0.28% 10.5g	0.054% 2g	3700g per day for Men 19-50 years

Cereals, QUAKER, Corn Grits, Instant, Plain, Dry VS Roasted Almonds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals, QUAKER, corn grits, instant, plain, dry or Roasted Almonds?

Lets compare vitamin content per 500 calories of Cereals, QUAKER, corn grits, instant, plain, dry vs Roasted Almonds:

• 500 calories of Cereals, QUAKER, corn grits, instant, plain, dry have 44.1 times more Vitamin B1, 4.3 times more Vitamin B3, 1.8 times more Vitamin B6 and 5.6 times more Vitamin B9 than Roasted Almonds.
• While 500 kcal of Dry Roasted Almonds contain 274.2 times more Vitamin E than Cereals, QUAKER, corn grits, instant, plain, dry.
• Both Cereals, QUAKER, corn grits, instant, plain, dry and Roasted Almonds provide similar amounts of Vitamin B2 per 500 calories.
• 500 calories of Cereals, QUAKER, corn grits, instant, plain, dry have insufficient amounts of Vitamin E
• 500 calories of Roasted Almonds have insufficient amounts of Vitamin B1 and Vitamin B6
• Both Cereals, QUAKER, corn grits, instant, plain, dry as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Cereals, QUAKER, corn grits, instant, plain, dry vs Roasted Almonds:

• 500 calories of Cereals, QUAKER, corn grits, instant, plain, dry have 2.5 times more Calcium, 18.1 times more Iron, 14.9 times more Selenium and 651.5 times more Sodium than Roasted Almonds.
• While 500 kcal of Dry Roasted Almonds contain 21 times more Copper, 5.7 times more Magnesium, 6.2 times more Manganese, 3.8 times more Phosphorus, 3 times more Potassium and 4.6 times more Zinc than Cereals, QUAKER, corn grits, instant, plain, dry.
• 500 calories of Cereals, QUAKER, corn grits, instant, plain, dry lack sufficient amounts of Copper, Magnesium, Potassium and Zinc
• 500 calories of Roasted Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cereals, QUAKER, corn grits, instant, plain, dry have 6.5 times more Carbohydrate than Roasted Almonds.
• While 500 kcal of Dry Roasted Almonds contain 14.1 times more Fat, 6.5 times more Saturated Fat, 7.9 times more Omega 6, 1.5 times more Fiber and 1.6 times more Protein than Cereals, QUAKER, corn grits, instant, plain, dry.
• Both Cereals, QUAKER, corn grits, instant, plain, dry and Roasted Almonds offer comparable quantities of Energy per 500 calories.
• 500 calories of Cereals, QUAKER, corn grits, instant, plain, dry provide inadequate amounts of Omega 6
• Both Cereals, QUAKER, corn grits, instant, plain, dry as well as Dry Roasted Almonds provide inadequate amounts of Omega 3 in 500 calories.