Comparing Nutrients in 500 calories Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry VS Oil Roasted Almonds

Weight per 500 calories

• Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry: 136g
• Oil Roasted Almonds: 82.4g

Oil Roasted Almonds have 1.6 times more energy per unit of mass than Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry, which is very high in comparison to other foods. Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry having high energy density.

Discover which food has more nutrients per 500 calories - Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry or Oil Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry	9%	11%	80%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.8% 6.6g	47% 45.4g	97g per day for Men 19-50 years
Saturated Fat	3.82% 1.22g	11% 3.47g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	65.5% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	11.2% 14.6g	130g per day for Men 19-50 years
Sugars	55% 40g	5.17% 3.75g	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	% 0.033g	g per day for Men 19-50 years
Sucrose	NA	% 3.6g	g per day for Men 19-50 years
Fiber	24% 9.1g	22.8% 8.65g	38g per day for Men 19-50 years
Protein	21.8% 12g	31.2% 17.5g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	111% 1.33mg	6.3% 0.076mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	105% 1.36mg	49.5% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.4mg	19% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.77% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.55mg	7.48% 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	84% 336μg	5.56% 22.2μg	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	1.36% 1.22mg	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	4% 0.6mg	143% 21.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	37.6% 376mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	NA	87.4% 0.79mg	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	171% 13.7mg	38% 3.03mg	8mg per day for Men 19-50 years
Magnesium	29.8% 125mg	53.7% 226mg	420mg per day for Men 19-50 years
Manganese	NA	88% 2.03mg	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	61% 428mg	55% 384mg	700mg per day for Men 19-50 years
Potassium	11.5% 390mg	17% 576mg	3400mg per day for Men 19-50 years
Selenium	NA	6.14% 3.38μg	55μg per day for Men 19-50 years
Sodium	63.4% 951mg	0.055% 0.82mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	23% 2.53mg	11mg per day for Men 19-50 years
Water	0.25% 9.2g	0.062% 2.3g	3700g per day for Men 19-50 years

Cereals, QUAKER, Instant Oatmeal, Banana Bread, Dry VS Oil Roasted Almonds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry or Oil Roasted Almonds?

Lets compare vitamin content per 500 calories of Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry vs Oil Roasted Almonds:

• 500 calories of Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry have 17.6 times more Vitamin B1, 2.1 times more Vitamin B2, 5.1 times more Vitamin B3, 15.9 times more Vitamin B6 and 15.1 times more Vitamin B9 than Oil Roasted Almonds.
• While 500 kcal of Oil Roasted Almonds contain 35.8 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry.
• 500 calories of Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry have insufficient amounts of Vitamin E
• 500 calories of Oil Roasted Almonds have insufficient amounts of Vitamin B1, Vitamin B6 and Vitamin B9
• Both Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry vs Oil Roasted Almonds:

• 500 calories of Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry have 1.6 times more Calcium, 4.5 times more Iron and 1154.6 times more Sodium than Oil Roasted Almonds.
• While 500 kcal of Oil Roasted Almonds contain 1.8 times more Magnesium and 1.5 times more Potassium than Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry and Oil Roasted Almonds contain similar levels of Phosphorus and Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry have 7.1 times more Carbohydrate and 10.7 times more Sugars than Oil Roasted Almonds.
• While 500 kcal of Oil Roasted Almonds contain 6.9 times more Fat, 2.8 times more Saturated Fat and 1.4 times more Protein than Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry and Oil Roasted Almonds offer comparable quantities of Energy and Fiber per 500 calories.