Comparing Nutrients in 500 calories Cereals ready-to-eat, ALPEN VS Roasted Almonds

Weight per 500 calories

• Cereals ready-to-eat, ALPEN: 142g
• Roasted Almonds: 83.6g

Dry Roasted Almonds have 1.7 times more energy per unit of mass than Cereals ready-to-eat, ALPEN, which is very high in comparison to other foods. Cereals ready-to-eat, ALPEN having high energy density.

Which food has more nutrients per 500 calories - Cereals ready-to-eat, ALPEN or Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, ALPEN	12%	8%	80%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Cereals ready-to-eat, ALPEN	Roasted Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.83% 4.7g	45.3% 44g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	10.7% 3.42g	32g per day for Men 19-50 years
Omega 3	3.9% 0.063g	0.52% 0.008g	1.6g per day for Men 19-50 years
Omega 6	7.35% 1.25g	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	82.7% 108g	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	39% 28.4g	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	NA	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	NA	% 0.008g	g per day for Men 19-50 years
Sucrose	NA	% 3.97g	g per day for Men 19-50 years
Fiber	34% 13g	24% 9.1g	38g per day for Men 19-50 years
Protein	28.4% 16g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, ALPEN	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	47.3% 0.57mg	5.37% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.7% 0.57mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3mg	19% 3.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.37% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.6% 0.4mg	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	10.7% 42.6μg	11.5% 46μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	7.1% 0.17μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	13.7% 12.4mg	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	4.83% 0.72mg	133% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.96% 3.55μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, ALPEN	Roasted Almonds	Recommended Dietary Allowance
Calcium	21% 209mg	22.4% 224mg	1000mg per day for Men 19-50 years
Copper	47.3% 0.43mg	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	53.3% 4.26mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	31.8% 134mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	NA	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	75.3% 527mg	56.3% 394mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	17.5% 596mg	3400mg per day for Men 19-50 years
Selenium	44.7% 24.6μg	3.04% 1.67μg	55μg per day for Men 19-50 years
Sodium	2.56% 38.4mg	0.17% 2.5mg	1500mg per day for Men 19-50 years
Zinc	38.7% 4.26mg	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

Lets compare vitamin content per 500 calories of Cereals ready-to-eat, ALPEN vs Roasted Almonds:

• Cereals ready-to-eat, ALPEN have 8.8 times more Vitamin B1, 3.5 times more Vitamin B6, more Vitamin B12 and more Vitamin C than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.8 times more Vitamin B2 and 27.6 times more Vitamin E than Cereals ready-to-eat, ALPEN.
• Both Cereals ready-to-eat, ALPEN and Dry Roasted Almonds have similar amounts of Vitamin B3 and Vitamin B9 per 500 kcal.
• Both Cereals ready-to-eat, ALPEN as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Cereals ready-to-eat, ALPEN vs Roasted Almonds:

• Cereals ready-to-eat, ALPEN have 1.4 times more Iron, 1.3 times more Phosphorus, 14.7 times more Selenium and 1.5 times more Zinc than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.2 times more Copper and 1.7 times more Magnesium than Cereals ready-to-eat, ALPEN.
• Both Cereals ready-to-eat, ALPEN and Dry Roasted Almonds have similar amounts of Calcium and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cereals ready-to-eat, ALPEN have 6.1 times more Carbohydrate, 7 times more Sugars and 1.4 times more Fiber than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 9.4 times more Fat, 4.9 times more Saturated Fat and 8.7 times more Omega 6 than Cereals ready-to-eat, ALPEN.
• Both Cereals ready-to-eat, ALPEN and Dry Roasted Almonds have similar amounts of Energy and Protein per 500 kcal.
• Both Cereals ready-to-eat, ALPEN as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.