Comparing Nutrients in 500 calories Cereals ready-to-eat, BARBARA'S PUFFINS, original VS Almonds

Weight per 500 calories

• Cereals ready-to-eat, BARBARA'S PUFFINS, original: 150g
• Almonds: 86.4g

Almonds have 1.7 times more energy per unit of mass than Cereals ready-to-eat, BARBARA'S PUFFINS, original, which is very high in comparison to other foods. Cereals ready-to-eat, BARBARA'S PUFFINS, original having high energy density.

Which food has more nutrients per 500 calories - Cereals ready-to-eat, BARBARA'S PUFFINS, original or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, BARBARA'S PUFFINS, original	7%	8%	85%
Almonds	14%	72%	14%

Macro Nutrients

	Cereals ready-to-eat, BARBARA'S PUFFINS, original	Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.73% 5.56g	44.5% 43g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	3.85% 0.062g	0.16% 0.003g	1.6g per day for Men 19-50 years
Omega 6	9.05% 1.54g	62.6% 10.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 126g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	38.4% 28g	5.2% 3.76g	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	0.13% 0.095g	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	% 0.15g	g per day for Men 19-50 years
Sucrose	NA	% 3.4g	g per day for Men 19-50 years
Fiber	73% 27.8g	28.4% 10.8g	38g per day for Men 19-50 years
Protein	20% 11g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, BARBARA'S PUFFINS, original	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.85% 0.1mg	75.6% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.85mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.13% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	9.1% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	164% 49.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.13% 28.5μg	9.5% 38μg	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	93% 83.5mg	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	8.9% 1.34mg	148% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.88% 1.05μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, BARBARA'S PUFFINS, original	Almonds	Recommended Dietary Allowance
Calcium	10.5% 105mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	50.2% 0.45mg	99% 0.89mg	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	25% 2mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	NA	82% 1.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	87% 39μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	27% 189mg	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	14% 473mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	45.6% 25μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	70.5% 1057mg	0.058% 0.86mg	1500mg per day for Men 19-50 years
Zinc	17.5% 1.92mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	0.15% 5.4g	0.1% 3.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cereals ready-to-eat, BARBARA'S PUFFINS, original vs Almonds:

• Cereals ready-to-eat, BARBARA'S PUFFINS, original have 3.1 times more Vitamin B6 and more Vitamin C than Almonds.
• While Almonds contain 9.6 times more Vitamin B2, 1.3 times more Vitamin B9 and 16.6 times more Vitamin E than Cereals ready-to-eat, BARBARA'S PUFFINS, original.
• Both Cereals ready-to-eat, BARBARA'S PUFFINS, original and Almonds have similar amounts of Vitamin B1 and Vitamin B3 per 500 kcal.
• Both Cereals ready-to-eat, BARBARA'S PUFFINS, original as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Cereals ready-to-eat, BARBARA'S PUFFINS, original vs Almonds:

• Cereals ready-to-eat, BARBARA'S PUFFINS, original have 7.1 times more Selenium and 1224.1 times more Sodium than Almonds.
• While Almonds contain 2.2 times more Calcium, 2 times more Copper, 1.6 times more Iron, 1.5 times more Magnesium, 2.2 times more Phosphorus, 1.3 times more Potassium and 1.4 times more Zinc than Cereals ready-to-eat, BARBARA'S PUFFINS, original.

Comparison of macro-nutrients per 500 calories:

• Cereals ready-to-eat, BARBARA'S PUFFINS, original have 6.8 times more Carbohydrate, 7.4 times more Sugars and 2.6 times more Fiber than Almonds.
• While Almonds contain 7.8 times more Fat, more Saturated Fat, 6.9 times more Omega 6 and 1.6 times more Protein than Cereals ready-to-eat, BARBARA'S PUFFINS, original.
• Both Cereals ready-to-eat, BARBARA'S PUFFINS, original and Almonds have similar amounts of Energy per 500 kcal.
• Both Cereals ready-to-eat, BARBARA'S PUFFINS, original as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.