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

Weight per 500 calories

• Cereals ready-to-eat, BARBARA'S PUFFINS, original: 150g
• Roasted Almonds: 83.6g

Dry Roasted Almonds have 1.8 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 Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, BARBARA'S PUFFINS, original	7%	8%	85%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Cereals ready-to-eat, BARBARA'S PUFFINS, original	Roasted Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.73% 5.56g	45.3% 44g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	10.7% 3.42g	32g per day for Men 19-50 years
Omega 3	3.85% 0.062g	0.52% 0.008g	1.6g per day for Men 19-50 years
Omega 6	9.05% 1.54g	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	97% 126g	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	38.4% 28g	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	73% 27.8g	24% 9.1g	38g per day for Men 19-50 years
Protein	20% 11g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, BARBARA'S PUFFINS, original	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	14% 0.17mg	5.37% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.85% 0.1mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.85mg	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	28% 0.36mg	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	7.13% 28.5μg	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	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	133% 20mg	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	Roasted Almonds	Recommended Dietary Allowance
Calcium	10.5% 105mg	22.4% 224mg	1000mg per day for Men 19-50 years
Copper	50.2% 0.45mg	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	25% 2mg	39% 3.1mg	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	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	27% 189mg	56.3% 394mg	700mg per day for Men 19-50 years
Potassium	14% 473mg	17.5% 596mg	3400mg per day for Men 19-50 years
Selenium	45.6% 25μg	3.04% 1.67μg	55μg per day for Men 19-50 years
Sodium	70.5% 1057mg	0.17% 2.5mg	1500mg per day for Men 19-50 years
Zinc	17.5% 1.92mg	25% 2.77mg	11mg per day for Men 19-50 years
Water	0.15% 5.4g	0.054% 2g	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 Roasted Almonds:

• Cereals ready-to-eat, BARBARA'S PUFFINS, original have 2.6 times more Vitamin B1, 3.2 times more Vitamin B6 and more Vitamin C than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 9.8 times more Vitamin B2, 1.6 times more Vitamin B9 and 15 times more Vitamin E than Cereals ready-to-eat, BARBARA'S PUFFINS, original.
• Both Cereals ready-to-eat, BARBARA'S PUFFINS, original and Dry Roasted Almonds have similar amounts of Vitamin B3 per 500 kcal.
• Both Cereals ready-to-eat, BARBARA'S PUFFINS, original as well as Dry Roasted 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 Roasted Almonds:

• Cereals ready-to-eat, BARBARA'S PUFFINS, original have 15 times more Selenium and 421.4 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.1 times more Calcium, 2 times more Copper, 1.6 times more Iron, 1.5 times more Magnesium, 2.1 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 7.2 times more Carbohydrate, 6.8 times more Sugars and 3 times more Fiber than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 7.9 times more Fat, more Saturated Fat, 7 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 Dry Roasted Almonds have similar amounts of Energy per 500 kcal.
• Both Cereals ready-to-eat, BARBARA'S PUFFINS, original as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.