Comparing Nutrients in 500 calories Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt VS Blanched Almonds

Weight per 500 calories

• Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt: 676g
• Blanched Almonds: 84.7g

Blanched Almonds have 8 times more energy per unit of mass than Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt, which is very high in comparison to other foods. Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt having average energy density.

Which food has more nutrients per 500 calories - Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt or Blanched Almonds?

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	8%	6%	86%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	Blanched Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.4% 3.3g	46% 44.5g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	10.5% 3.35g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.21% 0.003g	1.6g per day for Men 19-50 years
Omega 6	7.6% 1.3g	61.6% 10.5g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83% 108g	12% 16g	130g per day for Men 19-50 years
Sugars	0.93% 0.68g	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	0% 0g	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	% 0g	% 0.025g	g per day for Men 19-50 years
Sucrose	% 0.68g	% 3.78g	g per day for Men 19-50 years
Fiber	19.6% 7.43g	22% 8.4g	38g per day for Men 19-50 years
Protein	19% 10.7g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	80.5% 0.97mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	70% 0.91mg	46.3% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70.6% 11.3mg	18.5% 2.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.03% 0.35mg	5.32% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.6% 0.19mg	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	45.6% 182μg	10.4% 41.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	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	0.45% 0.068mg	134% 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, prepared (microwaved or boiling water added), without salt	Blanched Almonds	Recommended Dietary Allowance
Calcium	43.2% 432mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	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	567% 45.3mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	9.65% 40.5mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	14.4% 0.33mg	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	13.5% 95mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	5.37% 182mg	16.4% 558mg	3400mg per day for Men 19-50 years
Selenium	NA	4.93% 2.7μg	55μg per day for Men 19-50 years
Sodium	102% 1534mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	5.53% 0.61mg	23% 2.5mg	11mg per day for Men 19-50 years
Water	15% 549g	0.1% 3.82g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt vs Blanched Almonds:

• Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt have 6 times more Vitamin B1, 1.5 times more Vitamin B2, 3.8 times more Vitamin B3, 1.3 times more Vitamin B5, 1.9 times more Vitamin B6 and 4.4 times more Vitamin B9 than Blanched Almonds.
• While Blanched Almonds contain 297.9 times more Vitamin E than Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt.
• Both Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt as well as Blanched Almonds have insufficient amounts of Vitamin C and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt vs Blanched Almonds:

• Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt have 2.2 times more Calcium, 16.3 times more Iron, 95.3 times more Sodium and 143.6 times more Water than Blanched Almonds.
• While Blanched Almonds contain more Copper, 5.6 times more Magnesium, 4.7 times more Manganese, 4.3 times more Phosphorus, 3.1 times more Potassium and 4.1 times more Zinc than Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt.

Comparison of macro-nutrients per 500 calories:

• Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt have 6.8 times more Carbohydrate than Blanched Almonds.
• While Blanched Almonds contain 13.4 times more Fat, 6.5 times more Saturated Fat, 8.1 times more Omega 6, 5.8 times more Sugars and 1.7 times more Protein than Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt.
• Both Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt and Blanched Almonds have similar amounts of Energy and Fiber per 500 kcal.
• Both Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt as well as Blanched Almonds have insufficient amounts of Omega 3, Fructose, Glucose and Sucrose in 500 kcal.