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

Weight per 500 calories

• Cereals ready-to-eat, FAMILIA: 129g
• Almonds: 86.4g

Almonds have 1.5 times more energy per unit of mass than Cereals ready-to-eat, FAMILIA, which is very high in comparison to other foods. Cereals ready-to-eat, FAMILIA having high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, FAMILIA	10%	15%	75%
Almonds	14%	72%	14%

Macro Nutrients

	Cereals ready-to-eat, FAMILIA	Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.37% 8.1g	44.5% 43g	97g per day for Men 19-50 years
Saturated Fat	2.86% 0.92g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	7.4% 0.12g	0.16% 0.003g	1.6g per day for Men 19-50 years
Omega 6	11.7% 2g	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	73% 95g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	41.2% 30g	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	29% 11g	28.4% 10.8g	38g per day for Men 19-50 years
Protein	22% 12.2g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, FAMILIA	Almonds	Recommended Dietary Allowance
Vitamin A	0.14% 1.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.4% 0.41mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.5% 0.71mg	75.6% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.5% 2.3mg	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	9.9% 0.13mg	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	5.15% 20.6μg	9.5% 38μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	15.6% 0.37μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.86% 0.77mg	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	9.97% 1.5mg	148% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.1% 4.9μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, FAMILIA	Almonds	Recommended Dietary Allowance
Calcium	22.3% 223mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	58.3% 0.52mg	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	44.8% 3.6mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	97% 409mg	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	62% 434mg	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	18.7% 637mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	40.5% 22.3μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	0.69% 10.3mg	0.058% 0.86mg	1500mg per day for Men 19-50 years
Zinc	22.5% 2.47mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	0.066% 2.45g	0.1% 3.8g	3700g per day for Men 19-50 years

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

• Cereals ready-to-eat, FAMILIA have 2.3 times more Vitamin B1 and more Vitamin B12 than Almonds.
• While Almonds contain 1.4 times more Vitamin B2, 1.3 times more Vitamin B3, 1.8 times more Vitamin B9 and 14.8 times more Vitamin E than Cereals ready-to-eat, FAMILIA.
• Both Cereals ready-to-eat, FAMILIA and Almonds have similar amounts of Vitamin B6 per 500 kcal.
• Both Cereals ready-to-eat, FAMILIA as well as Almonds have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

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

• Cereals ready-to-eat, FAMILIA have 1.8 times more Magnesium and 6.3 times more Selenium than Almonds.
• While Almonds contain 1.7 times more Copper than Cereals ready-to-eat, FAMILIA.
• Both Cereals ready-to-eat, FAMILIA and Almonds have similar amounts of Calcium, Iron, Phosphorus, Potassium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cereals ready-to-eat, FAMILIA have 45.8 times more Omega 3, 5.1 times more Carbohydrate and 8 times more Sugars than Almonds.
• While Almonds contain 5.3 times more Fat, 3.6 times more Saturated Fat, 5.3 times more Omega 6 and 1.5 times more Protein than Cereals ready-to-eat, FAMILIA.
• Both Cereals ready-to-eat, FAMILIA and Almonds have similar amounts of Energy and Fiber per 500 kcal.
• Both Cereals ready-to-eat, FAMILIA as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.